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  6. Kidney beans raw vs. Winged bean

Kidney beans raw vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between Kidney beans raw and Winged bean?

  • Kidney beans raw is richer in Folate, Iron, Phosphorus, Magnesium, Vitamin B6, Potassium, Manganese, Vitamin B5, and Zinc, while Winged bean is higher in Copper.
  • Kidney beans raw's daily need coverage for Folate is 94% higher.
  • Winged bean has 9 times less Phosphorus than Kidney beans raw. Kidney beans raw has 407mg of Phosphorus, while Winged bean has 45mg.

We used Beans, kidney, all types, mature seeds, raw and Winged bean tuber, raw types in this comparison.

Infographic

Kidney beans raw vs Winged bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans raw
Kidney beans raw
9
:
1
Winged bean
Winged bean
Contains more Calcium +376.7%
Contains more Iron +310%
Contains more Magnesium +483.3%
Contains more Phosphorus +804.4%
Contains more Potassium +139.9%
Contains less Sodium -31.4%
Contains more Zinc +100.7%
Contains more Manganese +91.9%
Contains more Selenium +357.1%
Contains more Copper +44.7%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +376.7%
Contains more Iron +310%
Contains more Magnesium +483.3%
Contains more Phosphorus +804.4%
Contains more Potassium +139.9%
Contains less Sodium -31.4%
Contains more Zinc +100.7%
Contains more Manganese +91.9%
Contains more Selenium +357.1%
Contains more Copper +44.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kidney beans raw
Kidney beans raw
9
:
0
Winged bean
Winged bean
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.6%
Contains more Vitamin B2 +47%
Contains more Vitamin B3 +25.6%
Contains more Vitamin B5 +572.4%
Contains more Vitamin B6 +429.3%
Contains more Folate +1973.7%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.6%
Contains more Vitamin B2 +47%
Contains more Vitamin B3 +25.6%
Contains more Vitamin B5 +572.4%
Contains more Vitamin B6 +429.3%
Contains more Folate +1973.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Winged bean
Winged bean
Contains more Protein +103.3%
Contains more Carbs +113.6%
Contains more Other +91.5%
Contains more Water +388.5%
Equal in Fats - 0.9
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +103.3%
Contains more Carbs +113.6%
Contains more Other +91.5%
Contains more Water +388.5%
Equal in Fats - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Winged bean
Winged bean
Contains less Saturated Fat -45.9%
Contains more Polyunsaturated fat +162.6%
Contains more Monounsaturated Fat +265.6%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -45.9%
Contains more Polyunsaturated fat +162.6%
Contains more Monounsaturated Fat +265.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Winged bean
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Winged bean Opinion
Net carbs 35.11g 28.1g Kidney beans raw
Protein 23.58g 11.6g Kidney beans raw
Fats 0.83g 0.9g Winged bean
Carbs 60.01g 28.1g Kidney beans raw
Calories 333kcal 148kcal Kidney beans raw
Sugar 2.23g Winged bean
Fiber 24.9g Kidney beans raw
Calcium 143mg 30mg Kidney beans raw
Iron 8.2mg 2mg Kidney beans raw
Magnesium 140mg 24mg Kidney beans raw
Phosphorus 407mg 45mg Kidney beans raw
Potassium 1406mg 586mg Kidney beans raw
Sodium 24mg 35mg Kidney beans raw
Zinc 2.79mg 1.39mg Kidney beans raw
Copper 0.958mg 1.386mg Winged bean
Manganese 1.021mg 0.532mg Kidney beans raw
Selenium 3.2µg 0.7µg Kidney beans raw
Vitamin E 0.22mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.379mg Kidney beans raw
Vitamin B2 0.219mg 0.149mg Kidney beans raw
Vitamin B3 2.06mg 1.64mg Kidney beans raw
Vitamin B5 0.78mg 0.116mg Kidney beans raw
Vitamin B6 0.397mg 0.075mg Kidney beans raw
Folate 394µg 19µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.279mg 0.252mg Kidney beans raw
Threonine 0.992mg 0.451mg Kidney beans raw
Isoleucine 1.041mg 0.425mg Kidney beans raw
Leucine 1.882mg 0.64mg Kidney beans raw
Lysine 1.618mg 0.592mg Kidney beans raw
Methionine 0.355mg 0.143mg Kidney beans raw
Phenylalanine 1.275mg 0.451mg Kidney beans raw
Valine 1.233mg 0.599mg Kidney beans raw
Histidine 0.656mg 0.241mg Kidney beans raw
Saturated Fat 0.12g 0.222g Kidney beans raw
Monounsaturated Fat 0.064g 0.234g Winged bean
Polyunsaturated fat 0.457g 0.174g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Kidney beans raw
17%
Winged bean
Minerals Daily Need Coverage Score
130%
Kidney beans raw
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.23g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.7)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.