Kidney bean vs Winged bean - In-Depth Nutrition Comparison
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What are the main differences between Kidney bean and Winged bean?
- Kidney bean is richer in Folate, Iron, Phosphorus, Magnesium, Vitamin B6, Potassium, Manganese, Vitamin B5, and Zinc, while Winged bean is higher in Copper.
- Kidney bean's daily need coverage for Folate is 94% higher.
- Winged bean has 9 times less Phosphorus than Kidney bean. Kidney bean 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.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+376.7%
Contains
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Iron
+310%
Contains
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Magnesium
+483.3%
Contains
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Phosphorus
+804.4%
Contains
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Potassium
+139.9%
Contains
less
Sodium
-31.4%
Contains
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Zinc
+100.7%
Contains
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Copper
+44.7%
Contains
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Calcium
+376.7%
Contains
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Iron
+310%
Contains
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Magnesium
+483.3%
Contains
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Phosphorus
+804.4%
Contains
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Potassium
+139.9%
Contains
less
Sodium
-31.4%
Contains
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Zinc
+100.7%
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+39.6%
Contains
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Vitamin B2
+47%
Contains
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Vitamin B3
+25.6%
Contains
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Vitamin B5
+572.4%
Contains
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Vitamin B6
+429.3%
Contains
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Folate
+1973.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+39.6%
Contains
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Vitamin B2
+47%
Contains
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Vitamin B3
+25.6%
Contains
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Vitamin B5
+572.4%
Contains
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Vitamin B6
+429.3%
Contains
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Folate
+1973.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+103.3%
Contains
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Carbs
+113.6%
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Other
+91.5%
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Water
+388.5%
Equal in Fats - 0.9
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Contains
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Protein
+103.3%
Contains
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Carbs
+113.6%
Contains
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Other
+91.5%
Contains
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Water
+388.5%
Equal in Fats - 0.9
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-45.9%
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Polyunsaturated fat
+162.6%
Contains
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Monounsaturated Fat
+265.6%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.064 g
Polyunsaturated fat:
0.457 g
Saturated Fat:
0.222 g
Monounsaturated Fat:
0.234 g
Polyunsaturated fat:
0.174 g
Contains
less
Saturated Fat
-45.9%
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Polyunsaturated fat
+162.6%
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Monounsaturated Fat
+265.6%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in price |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 35.11g | 28.1g |
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Protein | 23.58g | 11.6g |
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Fats | 0.83g | 0.9g |
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Carbs | 60.01g | 28.1g |
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Calories | 333kcal | 148kcal |
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Sugar | 2.23g |
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Fiber | 24.9g |
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Calcium | 143mg | 30mg |
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Iron | 8.2mg | 2mg |
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Magnesium | 140mg | 24mg |
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Phosphorus | 407mg | 45mg |
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Potassium | 1406mg | 586mg |
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Sodium | 24mg | 35mg |
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Zinc | 2.79mg | 1.39mg |
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Copper | 0.958mg | 1.386mg |
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Vitamin E | 0.22mg |
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Vitamin C | 4.5mg | 0mg |
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Vitamin B1 | 0.529mg | 0.379mg |
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Vitamin B2 | 0.219mg | 0.149mg |
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Vitamin B3 | 2.06mg | 1.64mg |
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Vitamin B5 | 0.78mg | 0.116mg |
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Vitamin B6 | 0.397mg | 0.075mg |
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Folate | 394µg | 19µg |
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Vitamin K | 19µg |
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Tryptophan | 0.279mg | 0.252mg |
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Threonine | 0.992mg | 0.451mg |
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Isoleucine | 1.041mg | 0.425mg |
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Leucine | 1.882mg | 0.64mg |
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Lysine | 1.618mg | 0.592mg |
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Methionine | 0.355mg | 0.143mg |
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Phenylalanine | 1.275mg | 0.451mg |
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Valine | 1.233mg | 0.599mg |
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Histidine | 0.656mg | 0.241mg |
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Saturated Fat | 0.12g | 0.222g |
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Monounsaturated Fat | 0.064g | 0.234g |
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Polyunsaturated fat | 0.457g | 0.174g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%

17%

Minerals Daily Need Coverage Score
143%

85%

Comparison summary
Which food is lower in Sugar?

Winged bean is lower in Sugar (difference - 2.23g)
Which food is cheaper?

Winged bean is cheaper (difference - $0.7)
Which food contains less Sodium?

Kidney bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?

Kidney bean is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?

Kidney bean is lower in glycemic index (difference - 10)
Which food is richer in minerals?

Kidney bean is relatively richer in minerals
Which food is richer in vitamins?

Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)