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  6. Navy beans vs. Winged beans

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

Navy 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
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%
~equal in Magnesium ~54mg
~equal in Phosphorus ~153mg
~equal in Selenium ~2.9µg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Winged beans 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
18% 48% 34%
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%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.