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  6. Navy beans vs. Winged bean

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

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What are the differences between navy beans and winged bean?

  • Navy beans are higher in folate, phosphorus, and magnesium; however, winged bean is richer in copper, vitamin B1, vitamin B2, vitamin B3, and potassium.
  • Winged bean's daily need coverage for copper is 131% more.
  • Winged bean contains 7 times less folate than navy beans. Navy beans contain 140µg of folate, while winged bean contains 19µg.

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

Infographic

Navy 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 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +120.8%
Contains more CalciumCalcium +130%
Contains more IronIron +18%
Contains more PhosphorusPhosphorus +220%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +314.3%
Contains more PotassiumPotassium +50.6%
Contains more CopperCopper +560%
Contains more ZincZinc +35%
~equal in Manganese ~0.532mg

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +636.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +59.9%
Contains more Vitamin B2Vitamin B2 +125.8%
Contains more Vitamin B3Vitamin B3 +152.7%
~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 bean DV% diff.
Copper 0.21mg 1.386mg 131%
Fiber 10.5g 42%
Folate 140µg 19µg 30%
Phosphorus 144mg 45mg 14%
Vitamin B1 0.237mg 0.379mg 12%
Choline 44.7mg 8%
Magnesium 53mg 24mg 7%
Protein 8.23g 11.6g 7%
Starch 15.4g 6%
Potassium 389mg 586mg 6%
Vitamin B3 0.649mg 1.64mg 6%
Vitamin B2 0.066mg 0.149mg 6%
Iron 2.36mg 2mg 5%
Vitamin B6 0.138mg 0.075mg 5%
Selenium 2.9µg 0.7µg 4%
Calcium 69mg 30mg 4%
Vitamin B5 0.266mg 0.116mg 3%
Zinc 1.03mg 1.39mg 3%
Polyunsaturated fat 0.49g 0.174g 2%
Sodium 0mg 35mg 2%
Vitamin K 0.6µg 1%
Vitamin C 0.9mg 0mg 1%
Saturated fat 0.098g 0.222g 1%
Carbs 26.05g 28.1g 1%
Calories 140kcal 148kcal 0%
Fats 0.62g 0.9g 0%
Net carbs 15.55g 28.1g N/A
Sugar 0.37g N/A
Vitamin E 0.01mg 0%
Manganese 0.527mg 0.532mg 0%
Monounsaturated fat 0.142g 0.234g 0%
Tryptophan 0.1mg 0.252mg 0%
Threonine 0.289mg 0.451mg 0%
Isoleucine 0.387mg 0.425mg 0%
Leucine 0.7mg 0.64mg 0%
Lysine 0.52mg 0.592mg 0%
Methionine 0.111mg 0.143mg 0%
Phenylalanine 0.471mg 0.451mg 0%
Valine 0.504mg 0.599mg 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
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 ProteinProtein +40.9%
Contains more FatsFats +45.2%
Contains more OtherOther +55%
~equal in Carbs ~28.1g
~equal in Water ~57.4g

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
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 -55.9%
Contains more Poly. FatPolyunsaturated fat +181.6%
Contains more Mono. FatMonounsaturated fat +64.8%

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 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.