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Great northern beans vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between Great northern beans and Winged bean

  • Great northern beans is richer in Folate, Phosphorus, Magnesium, and Selenium, yet Winged bean is richer in Copper, Vitamin B1, Vitamin B2, Vitamin B3, and Potassium.
  • Daily need coverage for Copper from Winged bean is 127% higher.
  • Great northern beans contains 6 times more Selenium than Winged bean. Great northern beans contains 4.1µg of Selenium, while Winged bean contains 0.7µg.

Food types used in this article are Beans, great northern, mature seeds, cooked, boiled, without salt and Winged bean tuber, raw.

Infographic

Great northern 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.
Contains more Calcium +126.7%
Contains more Magnesium +108.3%
Contains more Phosphorus +266.7%
Contains less Sodium -94.3%
Contains more Selenium +485.7%
Contains more Potassium +49.9%
Contains more Zinc +58%
Contains more Copper +461.1%
Equal in Iron - 2
Equal in Manganese - 0.532
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 80% 36% 71% 35% 1% 24% 83% 68% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +126.7%
Contains more Magnesium +108.3%
Contains more Phosphorus +266.7%
Contains less Sodium -94.3%
Contains more Selenium +485.7%
Contains more Potassium +49.9%
Contains more Zinc +58%
Contains more Copper +461.1%
Equal in Iron - 2
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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +56%
Contains more Folate +436.8%
Contains more Vitamin B1 +139.9%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +140.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 5% 40% 14% 13% 16% 27% 77% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +56%
Contains more Folate +436.8%
Contains more Vitamin B1 +139.9%
Contains more Vitamin B2 +152.5%
Contains more Vitamin B3 +140.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +20.2%
Contains more Protein +39.3%
Contains more Fats +100%
Contains more Carbs +33.2%
Contains more Other +77%
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 Water +20.2%
Contains more Protein +39.3%
Contains more Fats +100%
Contains more Carbs +33.2%
Contains more Other +77%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36.9%
Contains more Monounsaturated Fat +1014.3%
Equal in Polyunsaturated fat - 0.174
40% 6% 54%
Saturated Fat: 0.14 g
Monounsaturated Fat: 0.021 g
Polyunsaturated fat: 0.187 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -36.9%
Contains more Monounsaturated Fat +1014.3%
Equal in Polyunsaturated fat - 0.174

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Great northern beans Winged bean Opinion
Net carbs 14.09g 28.1g Winged bean
Protein 8.33g 11.6g Winged bean
Fats 0.45g 0.9g Winged bean
Carbs 21.09g 28.1g Winged bean
Calories 118kcal 148kcal Winged bean
Fiber 7g Great northern beans
Calcium 68mg 30mg Great northern beans
Iron 2.13mg 2mg Great northern beans
Magnesium 50mg 24mg Great northern beans
Phosphorus 165mg 45mg Great northern beans
Potassium 391mg 586mg Winged bean
Sodium 2mg 35mg Great northern beans
Zinc 0.88mg 1.39mg Winged bean
Copper 0.247mg 1.386mg Winged bean
Manganese 0.518mg 0.532mg Winged bean
Selenium 4.1µg 0.7µg Great northern beans
Vitamin A 1IU 0IU Great northern beans
Vitamin C 1.3mg 0mg Great northern beans
Vitamin B1 0.158mg 0.379mg Winged bean
Vitamin B2 0.059mg 0.149mg Winged bean
Vitamin B3 0.681mg 1.64mg Winged bean
Vitamin B5 0.266mg 0.116mg Great northern beans
Vitamin B6 0.117mg 0.075mg Great northern beans
Folate 102µg 19µg Great northern beans
Tryptophan 0.099mg 0.252mg Winged bean
Threonine 0.351mg 0.451mg Winged bean
Isoleucine 0.368mg 0.425mg Winged bean
Leucine 0.665mg 0.64mg Great northern beans
Lysine 0.572mg 0.592mg Winged bean
Methionine 0.125mg 0.143mg Winged bean
Phenylalanine 0.451mg 0.451mg
Valine 0.436mg 0.599mg Winged bean
Histidine 0.232mg 0.241mg Winged bean
Saturated Fat 0.14g 0.222g Great northern beans
Monounsaturated Fat 0.021g 0.234g Winged bean
Polyunsaturated fat 0.187g 0.174g Great northern beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Great northern 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
15%
Great northern beans
15%
Winged bean
Minerals Daily Need Coverage Score
44%
Great northern beans
75%
Winged bean

Comparison summary

Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Great northern beans
Great northern beans is lower in Saturated Fat (difference - 0.082g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Great northern beans
Great northern beans is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.