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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.

Infographic

Kidney bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
7
:
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 Copper +44.7%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
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 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
Kidney bean
Kidney bean
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 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% 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 bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean 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 bean Winged bean Opinion
Net carbs 35.11g 28.1g Kidney bean
Protein 23.58g 11.6g Kidney bean
Fats 0.83g 0.9g Winged bean
Carbs 60.01g 28.1g Kidney bean
Calories 333kcal 148kcal Kidney bean
Sugar 2.23g Winged bean
Fiber 24.9g Kidney bean
Calcium 143mg 30mg Kidney bean
Iron 8.2mg 2mg Kidney bean
Magnesium 140mg 24mg Kidney bean
Phosphorus 407mg 45mg Kidney bean
Potassium 1406mg 586mg Kidney bean
Sodium 24mg 35mg Kidney bean
Zinc 2.79mg 1.39mg Kidney bean
Copper 0.958mg 1.386mg Winged bean
Vitamin E 0.22mg Kidney bean
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.379mg Kidney bean
Vitamin B2 0.219mg 0.149mg Kidney bean
Vitamin B3 2.06mg 1.64mg Kidney bean
Vitamin B5 0.78mg 0.116mg Kidney bean
Vitamin B6 0.397mg 0.075mg Kidney bean
Folate 394µg 19µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.279mg 0.252mg Kidney bean
Threonine 0.992mg 0.451mg Kidney bean
Isoleucine 1.041mg 0.425mg Kidney bean
Leucine 1.882mg 0.64mg Kidney bean
Lysine 1.618mg 0.592mg Kidney bean
Methionine 0.355mg 0.143mg Kidney bean
Phenylalanine 1.275mg 0.451mg Kidney bean
Valine 1.233mg 0.599mg Kidney bean
Histidine 0.656mg 0.241mg Kidney bean
Saturated Fat 0.12g 0.222g Kidney bean
Monounsaturated Fat 0.064g 0.234g Winged bean
Polyunsaturated fat 0.457g 0.174g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean 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 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%
Kidney bean
17%
Winged bean
Minerals Daily Need Coverage Score
143%
Kidney bean
85%
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 bean
Kidney bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kidney bean - 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.