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  6. Lentil vs. Winged bean

Lentil vs. Winged bean — In-Depth Nutrition Comparison

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How are Lentil and Winged bean different?

  • Lentil is higher in Folate, Phosphorus, Iron, Vitamin B5, and Vitamin B6, however, Winged bean is richer in Copper, Vitamin B1, Potassium, and Vitamin B2.
  • Daily need coverage for Copper from Winged bean is 126% higher.
  • Lentil contains 10 times more Folate than Winged bean. While Lentil contains 181µg of Folate, Winged bean contains only 19µg.

Lentils, mature seeds, cooked, boiled, without salt and Winged bean tuber, raw are the varieties used in this article.

Infographic

Lentil 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.
Lentil
Lentil
5
:
5
Winged bean
Winged bean
Contains more Iron +66.5%
Contains more Magnesium +50%
Contains more Phosphorus +300%
Contains less Sodium -94.3%
Contains more Selenium +300%
Contains more Calcium +57.9%
Contains more Potassium +58.8%
Contains more Copper +452.2%
Equal in Zinc - 1.39
Equal in Manganese - 0.532
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 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 Iron +66.5%
Contains more Magnesium +50%
Contains more Phosphorus +300%
Contains less Sodium -94.3%
Contains more Selenium +300%
Contains more Calcium +57.9%
Contains more Potassium +58.8%
Contains more Copper +452.2%
Equal in Zinc - 1.39
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.
Lentil
Lentil
7
:
3
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +450%
Contains more Vitamin B6 +137.3%
Contains more Folate +852.6%
Contains more Vitamin B1 +124.3%
Contains more Vitamin B2 +104.1%
Contains more Vitamin B3 +54.7%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +450%
Contains more Vitamin B6 +137.3%
Contains more Folate +852.6%
Contains more Vitamin B1 +124.3%
Contains more Vitamin B2 +104.1%
Contains more Vitamin B3 +54.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
:
4
Winged bean
Winged bean
Contains more Water +21.3%
Contains more Protein +28.6%
Contains more Fats +136.8%
Contains more Carbs +39.6%
Contains more Other +141%
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +21.3%
Contains more Protein +28.6%
Contains more Fats +136.8%
Contains more Carbs +39.6%
Contains more Other +141%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
2
:
1
Winged bean
Winged bean
Contains less Saturated Fat -76.1%
Contains more Monounsaturated Fat +265.6%
Equal in Polyunsaturated fat - 0.174
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 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 -76.1%
Contains more Monounsaturated Fat +265.6%
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.
Lentil Winged bean
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lentil Winged bean Opinion
Net carbs 12.23g 28.1g Winged bean
Protein 9.02g 11.6g Winged bean
Fats 0.38g 0.9g Winged bean
Carbs 20.13g 28.1g Winged bean
Calories 116kcal 148kcal Winged bean
Sugar 1.8g Winged bean
Fiber 7.9g Lentil
Calcium 19mg 30mg Winged bean
Iron 3.33mg 2mg Lentil
Magnesium 36mg 24mg Lentil
Phosphorus 180mg 45mg Lentil
Potassium 369mg 586mg Winged bean
Sodium 2mg 35mg Lentil
Zinc 1.27mg 1.39mg Winged bean
Copper 0.251mg 1.386mg Winged bean
Manganese 0.494mg 0.532mg Winged bean
Selenium 2.8µg 0.7µg Lentil
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.379mg Winged bean
Vitamin B2 0.073mg 0.149mg Winged bean
Vitamin B3 1.06mg 1.64mg Winged bean
Vitamin B5 0.638mg 0.116mg Lentil
Vitamin B6 0.178mg 0.075mg Lentil
Folate 181µg 19µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.081mg 0.252mg Winged bean
Threonine 0.323mg 0.451mg Winged bean
Isoleucine 0.39mg 0.425mg Winged bean
Leucine 0.654mg 0.64mg Lentil
Lysine 0.63mg 0.592mg Lentil
Methionine 0.077mg 0.143mg Winged bean
Phenylalanine 0.445mg 0.451mg Winged bean
Valine 0.448mg 0.599mg Winged bean
Histidine 0.254mg 0.241mg Lentil
Saturated Fat 0.053g 0.222g Lentil
Monounsaturated Fat 0.064g 0.234g Winged bean
Polyunsaturated fat 0.175g 0.174g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
26%
Lentil
17%
Winged bean
Minerals Daily Need Coverage Score
46%
Lentil
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.6)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.169g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
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.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.