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  6. Green bean raw vs. Winged bean

Green bean raw vs. Winged bean — In-Depth Nutrition Comparison

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Differences between green bean raw and winged bean

  • Green bean raw has more vitamin A, vitamin C, and vitamin B6, while winged bean has more copper, vitamin B1, manganese, iron, potassium, zinc, and vitamin B3.
  • Winged bean's daily need coverage for copper is 146% higher.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of winged bean is 32.

The food types used in this comparison are Beans, snap, green, raw and Winged bean tuber, raw.

Infographic

Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 CalciumCalcium +23.3%
Contains less SodiumSodium -82.9%
Contains more PotassiumPotassium +177.7%
Contains more IronIron +94.2%
Contains more CopperCopper +1908.7%
Contains more ZincZinc +479.2%
Contains more PhosphorusPhosphorus +18.4%
Contains more ManganeseManganese +146.3%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~24mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin B6Vitamin B6 +88%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +73.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +362.2%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +123.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Winged bean DV% diff.
Copper 0.069mg 1.386mg 146%
Vitamin K 43µg 36%
Vitamin B1 0.082mg 0.379mg 25%
Protein 1.83g 11.6g 20%
Vitamin C 12.2mg 0mg 14%
Manganese 0.216mg 0.532mg 14%
Iron 1.03mg 2mg 12%
Potassium 211mg 586mg 11%
Fiber 2.7g 11%
Zinc 0.24mg 1.39mg 10%
Carbs 6.97g 28.1g 7%
Vitamin B3 0.734mg 1.64mg 6%
Calories 31kcal 148kcal 6%
Vitamin B6 0.141mg 0.075mg 5%
Folate 33µg 19µg 4%
Vitamin A 35µg 0µg 4%
Vitamin B2 0.104mg 0.149mg 3%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Vitamin B5 0.225mg 0.116mg 2%
Fructose 1.39g 2%
Saturated fat 0.05g 0.222g 1%
Calcium 37mg 30mg 1%
Sodium 6mg 35mg 1%
Fats 0.22g 0.9g 1%
Monounsaturated fat 0.01g 0.234g 1%
Phosphorus 38mg 45mg 1%
Net carbs 4.27g 28.1g N/A
Magnesium 25mg 24mg 0%
Sugar 3.26g N/A
Starch 0.88g 0%
Selenium 0.6µg 0.7µg 0%
Polyunsaturated fat 0.113g 0.174g 0%
Tryptophan 0.019mg 0.252mg 0%
Threonine 0.079mg 0.451mg 0%
Isoleucine 0.066mg 0.425mg 0%
Leucine 0.112mg 0.64mg 0%
Lysine 0.088mg 0.592mg 0%
Methionine 0.022mg 0.143mg 0%
Phenylalanine 0.067mg 0.451mg 0%
Valine 0.09mg 0.599mg 0%
Histidine 0.034mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +57.4%
Contains more ProteinProtein +533.9%
Contains more FatsFats +309.1%
Contains more CarbsCarbs +303.2%
Contains more OtherOther +203%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -77.5%
Contains more Mono. FatMonounsaturated fat +2240%
Contains more Poly. FatPolyunsaturated fat +54%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.