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  6. Kidney beans vs. Winged bean

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

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What are the differences between kidney beans and winged bean?

  • Kidney beans is higher in folate and phosphorus; however, winged bean is richer in copper, vitamin B1, vitamin B2, vitamin B3, and potassium.
  • Winged bean's daily need coverage for copper is 130% more.
  • Winged bean contains 7 times less folate than kidney beans. Kidney beans contains 130µg of folate, while winged bean contains 19µg.

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Winged bean tuber, raw types in this article.

Infographic

Kidney beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +16.7%
Contains more PhosphorusPhosphorus +206.7%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +57.1%
Contains more PotassiumPotassium +44.7%
Contains more CopperCopper +541.7%
Contains more ZincZinc +39%
Contains more ManganeseManganese +23.7%
~equal in Iron ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +89.7%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +584.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +136.9%
Contains more Vitamin B2Vitamin B2 +156.9%
Contains more Vitamin B3Vitamin B3 +183.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Winged bean DV% diff.
Copper 0.216mg 1.386mg 130%
Folate 130µg 19µg 28%
Fiber 6.4g 26%
Vitamin B1 0.16mg 0.379mg 18%
Phosphorus 138mg 45mg 13%
Vitamin B3 0.578mg 1.64mg 7%
Vitamin B2 0.058mg 0.149mg 7%
Vitamin K 8.4µg 7%
Choline 30.5mg 6%
Protein 8.67g 11.6g 6%
Potassium 405mg 586mg 5%
Magnesium 42mg 24mg 4%
Zinc 1mg 1.39mg 4%
Manganese 0.43mg 0.532mg 4%
Iron 2.22mg 2mg 3%
Vitamin B6 0.12mg 0.075mg 3%
Carbs 22.8g 28.1g 2%
Vitamin B5 0.22mg 0.116mg 2%
Saturated fat 0.073g 0.222g 1%
Polyunsaturated fat 0.278g 0.174g 1%
Calories 127kcal 148kcal 1%
Selenium 1.1µg 0.7µg 1%
Sodium 1mg 35mg 1%
Calcium 35mg 30mg 1%
Vitamin C 1.2mg 0mg 1%
Fats 0.5g 0.9g 1%
Net carbs 16.4g 28.1g N/A
Sugar 0.32g N/A
Vitamin E 0.03mg 0%
Monounsaturated fat 0.039g 0.234g 0%
Tryptophan 0.104mg 0.252mg 0%
Threonine 0.319mg 0.451mg 0%
Isoleucine 0.41mg 0.425mg 0%
Leucine 0.736mg 0.64mg 0%
Lysine 0.607mg 0.592mg 0%
Methionine 0.113mg 0.143mg 0%
Phenylalanine 0.511mg 0.451mg 0%
Valine 0.5mg 0.599mg 0%
Histidine 0.238mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
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 WaterWater +16.6%
Contains more ProteinProtein +33.8%
Contains more FatsFats +80%
Contains more CarbsCarbs +23.2%
Contains more OtherOther +83.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
35% 37% 28%
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 -67.1%
Contains more Poly. FatPolyunsaturated fat +59.8%
Contains more Mono. FatMonounsaturated fat +500%

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 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.