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  6. Lupin Bean vs. Winged beans

Lupin Bean vs. Winged beans — In-Depth Nutrition Comparison

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Summary of differences between Lupin Bean and Winged beans

  • Lupin Bean has more Folate, however, Winged beans is higher in Copper, Iron, Manganese, Vitamin B1, Calcium, Vitamin B2, Monounsaturated Fat, and Polyunsaturated fat.
  • Winged beans covers your daily need of Copper 60% more than Lupin Bean.
  • Lupin Bean has 6 times more Folate than Winged beans. While Lupin Bean has 59µg of Folate, Winged beans has only 10µg.

These are the specific foods used in this comparison Lupins, mature seeds, cooked, boiled, without salt and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Lupin Bean vs Winged beans 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.
Lupin Bean
Lupin Bean
1
:
8
Winged beans
Winged beans
Contains less Sodium -69.2%
Contains more Calcium +178.4%
Contains more Iron +260.8%
Contains more Phosphorus +19.5%
Contains more Potassium +14.3%
Contains more Copper +234.6%
Contains more Manganese +77.4%
Contains more Selenium +11.5%
Equal in Magnesium - 54
Equal in Zinc - 1.44
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains less Sodium -69.2%
Contains more Calcium +178.4%
Contains more Iron +260.8%
Contains more Phosphorus +19.5%
Contains more Potassium +14.3%
Contains more Copper +234.6%
Contains more Manganese +77.4%
Contains more Selenium +11.5%
Equal in Magnesium - 54
Equal in Zinc - 1.44

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.
Lupin Bean
Lupin Bean
4
:
4
Winged beans
Winged beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +20.5%
Contains more Folate +490%
Contains more Vitamin B1 +120.1%
Contains more Vitamin B2 +143.4%
Contains more Vitamin B3 +67.7%
Contains more Vitamin B6 +422.2%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Winged 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% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +20.5%
Contains more Folate +490%
Contains more Vitamin B1 +120.1%
Contains more Vitamin B2 +143.4%
Contains more Vitamin B3 +67.7%
Contains more Vitamin B6 +422.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean
Lupin Bean
2
:
3
Winged beans
Winged beans
Contains more Protein +46.6%
Contains more Fats +100%
Contains more Carbs +51.2%
Contains more Other +156.4%
Equal in Water - 67.19
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Protein +46.6%
Contains more Fats +100%
Contains more Carbs +51.2%
Contains more Other +156.4%
Equal in Water - 67.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean
Lupin Bean
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -58.1%
Contains more Monounsaturated Fat +82.5%
Contains more Polyunsaturated fat +112.5%
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -58.1%
Contains more Monounsaturated Fat +82.5%
Contains more Polyunsaturated fat +112.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Winged beans Opinion
Net carbs 7.08g 14.94g Winged beans
Protein 15.57g 10.62g Lupin Bean
Fats 2.92g 5.84g Winged beans
Carbs 9.88g 14.94g Winged beans
Calories 119kcal 147kcal Winged beans
Fiber 2.8g Lupin Bean
Calcium 51mg 142mg Winged beans
Iron 1.2mg 4.33mg Winged beans
Magnesium 54mg 54mg
Phosphorus 128mg 153mg Winged beans
Potassium 245mg 280mg Winged beans
Sodium 4mg 13mg Lupin Bean
Zinc 1.38mg 1.44mg Winged beans
Copper 0.231mg 0.773mg Winged beans
Manganese 0.676mg 1.199mg Winged beans
Selenium 2.6µg 2.9µg Winged beans
Vitamin A 7IU 0IU Lupin Bean
Vitamin C 1.1mg 0mg Lupin Bean
Vitamin B1 0.134mg 0.295mg Winged beans
Vitamin B2 0.053mg 0.129mg Winged beans
Vitamin B3 0.495mg 0.83mg Winged beans
Vitamin B5 0.188mg 0.156mg Lupin Bean
Vitamin B6 0.009mg 0.047mg Winged beans
Folate 59µg 10µg Lupin Bean
Tryptophan 0.125mg 0.233mg Winged beans
Threonine 0.573mg 0.36mg Lupin Bean
Isoleucine 0.695mg 0.448mg Lupin Bean
Leucine 1.181mg 0.762mg Lupin Bean
Lysine 0.832mg 0.652mg Lupin Bean
Methionine 0.11mg 0.109mg Lupin Bean
Phenylalanine 0.618mg 0.436mg Lupin Bean
Valine 0.65mg 0.467mg Lupin Bean
Histidine 0.443mg 0.241mg Lupin Bean
Saturated Fat 0.346g 0.825g Lupin Bean
Monounsaturated Fat 1.18g 2.153g Winged beans
Polyunsaturated fat 0.73g 1.551g Winged beans

Which food is preferable for your diet?

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

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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
10%
Lupin Bean
12%
Winged beans
Minerals Daily Need Coverage Score
39%
Lupin Bean
80%
Winged beans

Comparison summary

Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.479g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 32)
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 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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients
  2. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.