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

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What are the main differences between lupin Bean and winged bean?

  • Lupin Bean is richer in phosphorus, folate, magnesium, and manganese, while winged bean is higher in copper, vitamin B1, potassium, iron, vitamin B2, and vitamin B3.
  • Winged bean's daily need coverage for copper is 128% higher.
  • Winged bean has 3 times less folate than lupin Bean. Lupin Bean has 59µg of folate, while winged bean has 19µg.

We used Lupins, mature seeds, cooked, boiled, without salt and Winged bean tuber, raw types in this comparison.

Infographic

Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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 MagnesiumMagnesium +125%
Contains more CalciumCalcium +70%
Contains more PhosphorusPhosphorus +184.4%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +27.1%
Contains more SeleniumSelenium +271.4%
Contains more PotassiumPotassium +139.2%
Contains more IronIron +66.7%
Contains more CopperCopper +500%
~equal in Zinc ~1.39mg

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
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 B5Vitamin B5 +62.1%
Contains more FolateFolate +210.5%
Contains more Vitamin B1Vitamin B1 +182.8%
Contains more Vitamin B2Vitamin B2 +181.1%
Contains more Vitamin B3Vitamin B3 +231.3%
Contains more Vitamin B6Vitamin B6 +733.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Winged bean DV% diff.
Copper 0.231mg 1.386mg 128%
Vitamin B1 0.134mg 0.379mg 20%
Phosphorus 128mg 45mg 12%
Fiber 2.8g 11%
Potassium 245mg 586mg 10%
Iron 1.2mg 2mg 10%
Folate 59µg 19µg 10%
Protein 15.57g 11.6g 8%
Magnesium 54mg 24mg 7%
Vitamin B2 0.053mg 0.149mg 7%
Vitamin B3 0.495mg 1.64mg 7%
Carbs 9.88g 28.1g 6%
Manganese 0.676mg 0.532mg 6%
Vitamin B6 0.009mg 0.075mg 5%
Polyunsaturated fat 0.73g 0.174g 4%
Fats 2.92g 0.9g 3%
Selenium 2.6µg 0.7µg 3%
Monounsaturated fat 1.18g 0.234g 2%
Calcium 51mg 30mg 2%
Saturated fat 0.346g 0.222g 1%
Calories 119kcal 148kcal 1%
Vitamin B5 0.188mg 0.116mg 1%
Sodium 4mg 35mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 7.08g 28.1g N/A
Zinc 1.38mg 1.39mg 0%
Tryptophan 0.125mg 0.252mg 0%
Threonine 0.573mg 0.451mg 0%
Isoleucine 0.695mg 0.425mg 0%
Leucine 1.181mg 0.64mg 0%
Lysine 0.832mg 0.592mg 0%
Methionine 0.11mg 0.143mg 0%
Phenylalanine 0.618mg 0.451mg 0%
Valine 0.65mg 0.599mg 0%
Histidine 0.443mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 ProteinProtein +34.2%
Contains more FatsFats +224.4%
Contains more WaterWater +23.8%
Contains more CarbsCarbs +184.4%
Contains more OtherOther +263.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 more Mono. FatMonounsaturated fat +404.3%
Contains more Poly. FatPolyunsaturated fat +319.5%
Contains less Sat. FatSaturated fat -35.8%

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 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.