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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
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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 more Iron +310%
Contains more Calcium +376.7%
Contains more Potassium +139.9%
Contains more Magnesium +483.3%
Contains more Zinc +100.7%
Contains more Phosphorus +804.4%
Contains less Sodium -31.4%
Contains more Copper +44.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +310%
Contains more Calcium +376.7%
Contains more Potassium +139.9%
Contains more Magnesium +483.3%
Contains more Zinc +100.7%
Contains more Phosphorus +804.4%
Contains less Sodium -31.4%
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
:
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
Kidney bean
17
Winged bean
Mineral Summary Score
143
Kidney bean
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Kidney bean
70%
Winged bean
Carbohydrates
60%
Kidney bean
28%
Winged bean
Fats
4%
Kidney bean
4%
Winged bean

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Kidney bean Winged bean Opinion
Calories 333 148 Kidney bean
Protein 23.58 11.6 Kidney bean
Fats 0.83 0.9 Winged bean
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 28.1 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 2 Kidney bean
Calcium 143 30 Kidney bean
Potassium 1406 586 Kidney bean
Magnesium 140 24 Kidney bean
Sugar 2.23 Winged bean
Fiber 24.9 Kidney bean
Copper 0.958 1.386 Winged bean
Zinc 2.79 1.39 Kidney bean
Starch
Phosphorus 407 45 Kidney bean
Sodium 24 35 Kidney bean
Vitamin A 0 0
Vitamin E 0.22 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.379 Kidney bean
Vitamin B2 0.219 0.149 Kidney bean
Vitamin B3 2.06 1.64 Kidney bean
Vitamin B5 0.78 0.116 Kidney bean
Vitamin B6 0.397 0.075 Kidney bean
Vitamin B12 0 0
Vitamin K 19 Kidney bean
Folate 394 19 Kidney bean
Trans Fat 0 0
Saturated Fat 0.12 0.222 Kidney bean
Monounsaturated Fat 0.064 0.234 Winged bean
Polyunsaturated fat 0.457 0.174 Kidney bean
Tryptophan 0.279 0.252 Kidney bean
Threonine 0.992 0.451 Kidney bean
Isoleucine 1.041 0.425 Kidney bean
Leucine 1.882 0.64 Kidney bean
Lysine 1.618 0.592 Kidney bean
Methionine 0.355 0.143 Kidney bean
Phenylalanine 1.275 0.451 Kidney bean
Valine 1.233 0.599 Kidney bean
Histidine 0.656 0.241 Kidney bean
Fructose

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.