Navy beans vs. Winged beans — In-Depth Nutrition Comparison
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The main differences between navy beans and winged beans
- Navy beans are richer in folate and vitamin B6, yet winged beans is richer in copper, manganese, iron, calcium, and monounsaturated fat.
- Daily need coverage for copper for winged beans is 63% higher.
- Navy beans contain 14 times more folate than winged beans. Navy beans contain 140µg of folate, while winged beans contains 10µg.
- Navy beans contain less saturated fat.
Food types used in this article are Beans, navy, mature seeds, cooked, boiled, without salt and Winged beans, mature seeds, cooked, boiled, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +38.9% |
| Contains less SodiumSodium | -100% |
| Contains more CalciumCalcium | +105.8% |
| Contains more IronIron | +83.5% |
| Contains more CopperCopper | +268.1% |
| Contains more ZincZinc | +39.8% |
| Contains more ManganeseManganese | +127.5% |
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 B5Vitamin B5 | +70.5% |
| Contains more Vitamin B6Vitamin B6 | +193.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +24.5% |
| Contains more Vitamin B2Vitamin B2 | +95.5% |
| Contains more Vitamin B3Vitamin B3 | +27.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.23 g
Fats:
0.62 g
Carbs:
26.05 g
Water:
63.81 g
Other:
1.29 g
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
| Contains more CarbsCarbs | +74.4% |
| Contains more ProteinProtein | +29% |
| Contains more FatsFats | +841.9% |
~equal in
Water
~67.19g
~equal in
Other
~1.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.098 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.49 g
Saturated fat:
Sat. Fat
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
| Contains less Sat. FatSaturated fat | -88.1% |
| Contains more Mono. FatMonounsaturated fat | +1416.2% |
| Contains more Poly. FatPolyunsaturated fat | +216.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.21mg | 0.773mg | 63% |
| Fiber | 10.5g | 42% | |
| Folate | 140µg | 10µg | 33% |
| Manganese | 0.527mg | 1.199mg | 29% |
| Iron | 2.36mg | 4.33mg | 25% |
| Fats | 0.62g | 5.84g | 8% |
| Choline | 44.7mg | 8% | |
| Vitamin B6 | 0.138mg | 0.047mg | 7% |
| Calcium | 69mg | 142mg | 7% |
| Polyunsaturated fat | 0.49g | 1.551g | 7% |
| Starch | 15.4g | 6% | |
| Vitamin B1 | 0.237mg | 0.295mg | 5% |
| Vitamin B2 | 0.066mg | 0.129mg | 5% |
| Monounsaturated fat | 0.142g | 2.153g | 5% |
| Protein | 8.23g | 10.62g | 5% |
| Carbs | 26.05g | 14.94g | 4% |
| Zinc | 1.03mg | 1.44mg | 4% |
| Potassium | 389mg | 280mg | 3% |
| Saturated fat | 0.098g | 0.825g | 3% |
| Vitamin B5 | 0.266mg | 0.156mg | 2% |
| Phosphorus | 144mg | 153mg | 1% |
| Vitamin C | 0.9mg | 0mg | 1% |
| Vitamin K | 0.6µg | 1% | |
| Vitamin B3 | 0.649mg | 0.83mg | 1% |
| Sodium | 0mg | 13mg | 1% |
| Calories | 140kcal | 147kcal | 0% |
| Net carbs | 15.55g | 14.94g | N/A |
| Magnesium | 53mg | 54mg | 0% |
| Sugar | 0.37g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Selenium | 2.9µg | 2.9µg | 0% |
| Tryptophan | 0.1mg | 0.233mg | 0% |
| Threonine | 0.289mg | 0.36mg | 0% |
| Isoleucine | 0.387mg | 0.448mg | 0% |
| Leucine | 0.7mg | 0.762mg | 0% |
| Lysine | 0.52mg | 0.652mg | 0% |
| Methionine | 0.111mg | 0.109mg | 0% |
| Phenylalanine | 0.471mg | 0.436mg | 0% |
| Valine | 0.504mg | 0.467mg | 0% |
| Histidine | 0.206mg | 0.241mg | 0% |
| Omega-3 - ALA | 0.177g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
11%
Minerals Daily Need Coverage Score
43%
80%
Comparison summary
Which food is lower in Sugar?
Winged beans is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Winged beans is lower in glycemic index (difference - 7)
Which food is cheaper?
Winged beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Winged beans is relatively richer in minerals
Which food is lower in Cholesterol?
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Navy beans is lower in Saturated fat (difference - 0.727g)
Which food is richer in vitamins?
Navy beans is relatively richer in vitamins