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  6. Kidney beans vs. Winged beans

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

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The main differences between Kidney beans and Winged beans

  • Kidney beans is richer in Folate, and Vitamin B6, yet Winged beans is richer in Copper, Manganese, Iron, Vitamin B1, Calcium, and Vitamin B2.
  • Daily need coverage for Copper from Winged beans is 62% higher.
  • Kidney beans contains 13 times more Folate than Winged beans. Kidney beans contains 130µg of Folate, while Winged beans contains 10µg.
  • Kidney beans contains less Saturated Fat.

Food types used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Kidney beans vs Winged beans 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
Kidney beans
2
:
8
Winged beans
Winged beans
Contains more Potassium +44.6%
Contains less Sodium -92.3%
Contains more Calcium +305.7%
Contains more Iron +95%
Contains more Magnesium +28.6%
Contains more Phosphorus +10.9%
Contains more Zinc +44%
Contains more Copper +257.9%
Contains more Manganese +178.8%
Contains more Selenium +163.6%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains more Potassium +44.6%
Contains less Sodium -92.3%
Contains more Calcium +305.7%
Contains more Iron +95%
Contains more Magnesium +28.6%
Contains more Phosphorus +10.9%
Contains more Zinc +44%
Contains more Copper +257.9%
Contains more Manganese +178.8%
Contains more Selenium +163.6%

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
Kidney beans
6
:
3
Winged beans
Winged beans
Contains more Vitamin C +∞%
Contains more Vitamin B5 +41%
Contains more Vitamin B6 +155.3%
Contains more Folate +1200%
Contains more Vitamin B1 +84.4%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +43.6%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Winged beans
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% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +41%
Contains more Vitamin B6 +155.3%
Contains more Folate +1200%
Contains more Vitamin B1 +84.4%
Contains more Vitamin B2 +122.4%
Contains more Vitamin B3 +43.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
4
Winged beans
Winged beans
Contains more Carbs +52.6%
Contains more Protein +22.5%
Contains more Fats +1068%
Contains more Other +29.4%
Equal in Water - 67.19
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Carbs +52.6%
Contains more Protein +22.5%
Contains more Fats +1068%
Contains more Other +29.4%
Equal in Water - 67.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +5420.5%
Contains more Polyunsaturated fat +457.9%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -91.2%
Contains more Monounsaturated Fat +5420.5%
Contains more Polyunsaturated fat +457.9%

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 Winged beans
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans Winged beans Opinion
Net carbs 16.4g 14.94g Kidney beans
Protein 8.67g 10.62g Winged beans
Fats 0.5g 5.84g Winged beans
Carbs 22.8g 14.94g Kidney beans
Calories 127kcal 147kcal Winged beans
Sugar 0.32g Winged beans
Fiber 6.4g Kidney beans
Calcium 35mg 142mg Winged beans
Iron 2.22mg 4.33mg Winged beans
Magnesium 42mg 54mg Winged beans
Phosphorus 138mg 153mg Winged beans
Potassium 405mg 280mg Kidney beans
Sodium 1mg 13mg Kidney beans
Zinc 1mg 1.44mg Winged beans
Copper 0.216mg 0.773mg Winged beans
Manganese 0.43mg 1.199mg Winged beans
Selenium 1.1µg 2.9µg Winged beans
Vitamin E 0.03mg Kidney beans
Vitamin C 1.2mg 0mg Kidney beans
Vitamin B1 0.16mg 0.295mg Winged beans
Vitamin B2 0.058mg 0.129mg Winged beans
Vitamin B3 0.578mg 0.83mg Winged beans
Vitamin B5 0.22mg 0.156mg Kidney beans
Vitamin B6 0.12mg 0.047mg Kidney beans
Folate 130µg 10µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.104mg 0.233mg Winged beans
Threonine 0.319mg 0.36mg Winged beans
Isoleucine 0.41mg 0.448mg Winged beans
Leucine 0.736mg 0.762mg Winged beans
Lysine 0.607mg 0.652mg Winged beans
Methionine 0.113mg 0.109mg Kidney beans
Phenylalanine 0.511mg 0.436mg Kidney beans
Valine 0.5mg 0.467mg Kidney beans
Histidine 0.238mg 0.241mg Winged beans
Saturated Fat 0.073g 0.825g Kidney beans
Monounsaturated Fat 0.039g 2.153g Winged beans
Polyunsaturated fat 0.278g 1.551g Winged beans

Which food is preferable for your diet?

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

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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
19%
Kidney beans
12%
Winged beans
Minerals Daily Need Coverage Score
38%
Kidney beans
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.2)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.752g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.