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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more MagnesiumMagnesium | +483.3% |
Contains more CalciumCalcium | +376.7% |
Contains more PotassiumPotassium | +139.9% |
Contains more IronIron | +310% |
Contains more ZincZinc | +100.7% |
Contains more PhosphorusPhosphorus | +804.4% |
Contains less SodiumSodium | -31.4% |
Contains more ManganeseManganese | +91.9% |
Contains more SeleniumSelenium | +357.1% |
Contains more CopperCopper | +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.
Contains more Vitamin CVitamin C | +∞% |
Contains more Vitamin EVitamin E | +∞% |
Contains more Vitamin B1Vitamin B1 | +39.6% |
Contains more Vitamin B2Vitamin B2 | +47% |
Contains more Vitamin B3Vitamin B3 | +25.6% |
Contains more Vitamin B5Vitamin B5 | +572.4% |
Contains more Vitamin B6Vitamin B6 | +429.3% |
Contains more Vitamin KVitamin K | +∞% |
Contains more FolateFolate | +1973.7% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Fiber | 24.9g | 100% | |
Folate | 394µg | 19µg | 94% |
Iron | 8.2mg | 2mg | 78% |
Phosphorus | 407mg | 45mg | 52% |
Copper | 0.958mg | 1.386mg | 48% |
Magnesium | 140mg | 24mg | 28% |
Vitamin B6 | 0.397mg | 0.075mg | 25% |
Potassium | 1406mg | 586mg | 24% |
Protein | 23.58g | 11.6g | 24% |
Manganese | 1.021mg | 0.532mg | 21% |
Vitamin K | 19µg | 16% | |
Vitamin B1 | 0.529mg | 0.379mg | 13% |
Vitamin B5 | 0.78mg | 0.116mg | 13% |
Zinc | 2.79mg | 1.39mg | 13% |
Carbs | 60.01g | 28.1g | 11% |
Calcium | 143mg | 30mg | 11% |
Calories | 333kcal | 148kcal | 9% |
Vitamin B2 | 0.219mg | 0.149mg | 5% |
Vitamin C | 4.5mg | 0mg | 5% |
Selenium | 3.2µg | 0.7µg | 5% |
Vitamin B3 | 2.06mg | 1.64mg | 3% |
Polyunsaturated fat | 0.457g | 0.174g | 2% |
Vitamin E | 0.22mg | 1% | |
Fats | 0.83g | 0.9g | 0% |
Net carbs | 35.11g | 28.1g | N/A |
Sugar | 2.23g | N/A | |
Sodium | 24mg | 35mg | 0% |
Saturated fat | 0.12g | 0.222g | 0% |
Monounsaturated fat | 0.064g | 0.234g | 0% |
Tryptophan | 0.279mg | 0.252mg | 0% |
Threonine | 0.992mg | 0.451mg | 0% |
Isoleucine | 1.041mg | 0.425mg | 0% |
Leucine | 1.882mg | 0.64mg | 0% |
Lysine | 1.618mg | 0.592mg | 0% |
Methionine | 0.355mg | 0.143mg | 0% |
Phenylalanine | 1.275mg | 0.451mg | 0% |
Valine | 1.233mg | 0.599mg | 0% |
Histidine | 0.656mg | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +103.3% |
Contains more CarbsCarbs | +113.6% |
Contains more OtherOther | +91.5% |
Contains more WaterWater | +388.5% |
~equal in
Fats
~0.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Contains less Sat. FatSaturated fat | -45.9% |
Contains more Poly. FatPolyunsaturated fat | +162.6% |
Contains more Mono. FatMonounsaturated fat | +265.6% |