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Mothbeans vs. Winged beans — In-Depth Nutrition Comparison

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A recap on differences between mothbeans and winged beans

  • Mothbeans is higher in folate and magnesium, yet winged beans is higher in copper, manganese, iron, vitamin B1, calcium, vitamin B2, zinc, and monounsaturated fat.
  • Winged beans covers your daily copper needs 68% more than mothbeans.
  • Mothbeans contains 14 times more folate than winged beans. While mothbeans contains 143µg of folate, winged beans contains only 10µg.

Food varieties used in this article are Mothbeans, mature seeds, cooked, boiled, without salt and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Mothbeans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more MagnesiumMagnesium +92.6%
Contains less SodiumSodium -23.1%
Contains more CalciumCalcium +4633.3%
Contains more IronIron +37.9%
Contains more CopperCopper +371.3%
Contains more ZincZinc +144.1%
Contains more ManganeseManganese +127.5%
~equal in Potassium ~280mg
~equal in Phosphorus ~153mg
~equal in Selenium ~2.9µg

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 3.3% 0.33% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 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% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +150.6%
Contains more Vitamin B6Vitamin B6 +97.9%
Contains more FolateFolate +1330%
Contains more Vitamin B1Vitamin B1 +137.9%
Contains more Vitamin B2Vitamin B2 +460.9%
Contains more Vitamin B3Vitamin B3 +24.3%
~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 Mothbeans Winged beans DV% diff.
Copper 0.164mg 0.773mg 68%
Folate 143µg 10µg 33%
Manganese 0.527mg 1.199mg 29%
Iron 3.14mg 4.33mg 15%
Vitamin B1 0.124mg 0.295mg 14%
Calcium 3mg 142mg 14%
Magnesium 104mg 54mg 12%
Polyunsaturated fat 0.256g 1.551g 9%
Fats 0.55g 5.84g 8%
Zinc 0.59mg 1.44mg 8%
Vitamin B2 0.023mg 0.129mg 8%
Protein 7.81g 10.62g 6%
Monounsaturated fat 0.044g 2.153g 5%
Vitamin B5 0.391mg 0.156mg 5%
Vitamin B6 0.093mg 0.047mg 4%
Saturated fat 0.124g 0.825g 3%
Calories 117kcal 147kcal 2%
Carbs 20.96g 14.94g 2%
Vitamin B3 0.668mg 0.83mg 1%
Potassium 304mg 280mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 20.96g 14.94g N/A
Phosphorus 150mg 153mg 0%
Sodium 10mg 13mg 0%
Vitamin A 1µg 0µg 0%
Selenium 2.8µg 2.9µg 0%
Tryptophan 0.05mg 0.233mg 0%
Threonine 0.36mg 0%
Isoleucine 0.388mg 0.448mg 0%
Leucine 0.525mg 0.762mg 0%
Lysine 0.425mg 0.652mg 0%
Methionine 0.075mg 0.109mg 0%
Phenylalanine 0.35mg 0.436mg 0%
Valine 0.25mg 0.467mg 0%
Histidine 0.263mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
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 CarbsCarbs +40.3%
Contains more ProteinProtein +36%
Contains more FatsFats +961.8%
~equal in Water ~67.19g
~equal in Other ~1.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +4793.2%
Contains more Poly. FatPolyunsaturated fat +505.9%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.