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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +66.5%
Contains more Magnesium +50%
Contains more Phosphorus +300%
Contains less Sodium -94.3%
Contains more Calcium +57.9%
Contains more Potassium +58.8%
Contains more Copper +452.2%
Equal in Zinc - 1.39
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +66.5%
Contains more Magnesium +50%
Contains more Phosphorus +300%
Contains less Sodium -94.3%
Contains more Calcium +57.9%
Contains more Potassium +58.8%
Contains more Copper +452.2%
Equal in Zinc - 1.39

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
7
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
17
Winged bean
Mineral Summary Score
48
Lentil
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
70%
Winged bean
Carbohydrates
20%
Lentil
28%
Winged bean
Fats
2%
Lentil
4%
Winged bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Lentil Winged bean Opinion
Calories 116 148 Winged bean
Protein 9.02 11.6 Winged bean
Fats 0.38 0.9 Winged bean
Vitamin C 1.5 0 Lentil
Carbs 20.13 28.1 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 2 Lentil
Calcium 19 30 Winged bean
Potassium 369 586 Winged bean
Magnesium 36 24 Lentil
Sugar 1.8 Winged bean
Fiber 7.9 Lentil
Copper 0.251 1.386 Winged bean
Zinc 1.27 1.39 Winged bean
Starch
Phosphorus 180 45 Lentil
Sodium 2 35 Lentil
Vitamin A 8 0 Lentil
Vitamin E 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.379 Winged bean
Vitamin B2 0.073 0.149 Winged bean
Vitamin B3 1.06 1.64 Winged bean
Vitamin B5 0.638 0.116 Lentil
Vitamin B6 0.178 0.075 Lentil
Vitamin B12 0 0
Vitamin K 1.7 Lentil
Folate 181 19 Lentil
Trans Fat 0 0
Saturated Fat 0.053 0.222 Lentil
Monounsaturated Fat 0.064 0.234 Winged bean
Polyunsaturated fat 0.175 0.174 Lentil
Tryptophan 0.081 0.252 Winged bean
Threonine 0.323 0.451 Winged bean
Isoleucine 0.39 0.425 Winged bean
Leucine 0.654 0.64 Lentil
Lysine 0.63 0.592 Lentil
Methionine 0.077 0.143 Winged bean
Phenylalanine 0.445 0.451 Winged bean
Valine 0.448 0.599 Winged bean
Histidine 0.254 0.241 Lentil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.