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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 is 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 contains 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.
Navy beans
Navy beans
6
:
4
Winged bean
Winged bean
Contains more Calcium +130%
Contains more Iron +18%
Contains more Magnesium +120.8%
Contains more Phosphorus +220%
Contains less Sodium -100%
Contains more Selenium +314.3%
Contains more Potassium +50.6%
Contains more Zinc +35%
Contains more Copper +560%
Equal in Manganese - 0.532
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +130%
Contains more Iron +18%
Contains more Magnesium +120.8%
Contains more Phosphorus +220%
Contains less Sodium -100%
Contains more Selenium +314.3%
Contains more Potassium +50.6%
Contains more Zinc +35%
Contains more Copper +560%
Equal in Manganese - 0.532

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.
Navy beans
Navy beans
6
:
3
Winged bean
Winged bean
Contains more Vitamin C +∞%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +84%
Contains more Folate +636.8%
Contains more Vitamin B1 +59.9%
Contains more Vitamin B2 +125.8%
Contains more Vitamin B3 +152.7%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +84%
Contains more Folate +636.8%
Contains more Vitamin B1 +59.9%
Contains more Vitamin B2 +125.8%
Contains more Vitamin B3 +152.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
1
:
4
Winged bean
Winged bean
Contains more Water +11.2%
Contains more Protein +40.9%
Contains more Fats +45.2%
Contains more Other +55%
Equal in Carbs - 28.1
Equal in Water - 57.4
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Winged bean
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 Water +11.2%
Contains more Protein +40.9%
Contains more Fats +45.2%
Contains more Other +55%
Equal in Carbs - 28.1
Equal in Water - 57.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy beans
Navy beans
2
:
1
Winged bean
Winged bean
Contains less Saturated Fat -55.9%
Contains more Polyunsaturated fat +181.6%
Contains more Monounsaturated Fat +64.8%
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -55.9%
Contains more Polyunsaturated fat +181.6%
Contains more Monounsaturated Fat +64.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Winged bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Winged bean Opinion
Net carbs 15.55g 28.1g Winged bean
Protein 8.23g 11.6g Winged bean
Fats 0.62g 0.9g Winged bean
Carbs 26.05g 28.1g Winged bean
Calories 140kcal 148kcal Winged bean
Starch 15.4g Navy beans
Sugar 0.37g Winged bean
Fiber 10.5g Navy beans
Calcium 69mg 30mg Navy beans
Iron 2.36mg 2mg Navy beans
Magnesium 53mg 24mg Navy beans
Phosphorus 144mg 45mg Navy beans
Potassium 389mg 586mg Winged bean
Sodium 0mg 35mg Navy beans
Zinc 1.03mg 1.39mg Winged bean
Copper 0.21mg 1.386mg Winged bean
Manganese 0.527mg 0.532mg Winged bean
Selenium 2.9µg 0.7µg Navy beans
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.379mg Winged bean
Vitamin B2 0.066mg 0.149mg Winged bean
Vitamin B3 0.649mg 1.64mg Winged bean
Vitamin B5 0.266mg 0.116mg Navy beans
Vitamin B6 0.138mg 0.075mg Navy beans
Folate 140µg 19µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.252mg Winged bean
Threonine 0.289mg 0.451mg Winged bean
Isoleucine 0.387mg 0.425mg Winged bean
Leucine 0.7mg 0.64mg Navy beans
Lysine 0.52mg 0.592mg Winged bean
Methionine 0.111mg 0.143mg Winged bean
Phenylalanine 0.471mg 0.451mg Navy beans
Valine 0.504mg 0.599mg Winged bean
Histidine 0.206mg 0.241mg Winged bean
Saturated Fat 0.098g 0.222g Navy beans
Monounsaturated Fat 0.142g 0.234g Winged bean
Polyunsaturated fat 0.49g 0.174g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
20%
Navy beans
17%
Winged bean
Minerals Daily Need Coverage Score
43%
Navy beans
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.8)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.124g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.