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Refried beans vs Winged bean - In-Depth Nutrition Comparison

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Important differences between Refried beans and Winged bean

  • Refried beans have more Selenium and Phosphorus, however Winged bean have more Copper, Vitamin B1, Manganese, Vitamin B3, Potassium, Zinc and Iron.
  • Winged bean's daily need coverage for Copper is 140% more.
  • Refried beans have 11 times more Sodium than Winged bean. Refried beans have 370mg of Sodium, while Winged bean has 35mg.

The food varieties used in the comparison are Refried beans, canned, traditional style (includes USDA commodity) and Winged bean tuber, raw.

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Refried beans 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 Magnesium +45.8%
Contains more Phosphorus +104.4%
Contains more Iron +38.9%
Contains more Potassium +83.7%
Contains more Copper +974.4%
Contains more Zinc +139.7%
Contains less Sodium -90.5%
Equal in Calcium - 30
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Magnesium +45.8%
Contains more Phosphorus +104.4%
Contains more Iron +38.9%
Contains more Potassium +83.7%
Contains more Copper +974.4%
Contains more Zinc +139.7%
Contains less Sodium -90.5%
Equal in Calcium - 30

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B5 +62.9%
Contains more Vitamin B6 +37.3%
Contains more Vitamin B1 +398.7%
Contains more Vitamin B2 +88.6%
Contains more Vitamin B3 +346.9%
Contains more Folate +72.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
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 B5 +62.9%
Contains more Vitamin B6 +37.3%
Contains more Vitamin B1 +398.7%
Contains more Vitamin B2 +88.6%
Contains more Vitamin B3 +346.9%
Contains more Folate +72.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Refried beans
17
Winged bean
Mineral Summary Score
33
Refried beans
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 the food
Protein
30%
Refried beans
70%
Winged bean
Carbohydrates
14%
Refried beans
28%
Winged bean
Fats
9%
Refried beans
4%
Winged bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Winged bean
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Refried beans 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 contains less Sugars?
Winged bean
Winged bean contains less Sugars (difference - 0.54g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 335mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.409g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 6)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Refried beans Winged bean Opinion
Calories 90 148 Winged bean
Protein 4.98 11.6 Winged bean
Fats 2.01 0.9 Refried beans
Vitamin C 6 0 Refried beans
Carbs 13.55 28.1 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.44 2 Winged bean
Calcium 29 30 Winged bean
Potassium 319 586 Winged bean
Magnesium 35 24 Refried beans
Sugars 0.54 Winged bean
Fiber 3.7 Refried beans
Copper 0.129 1.386 Winged bean
Zinc 0.58 1.39 Winged bean
Starch 7.43 Refried beans
Phosphorus 92 45 Refried beans
Sodium 370 35 Winged bean
Vitamin A 0 0
Vitamin E 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.076 0.379 Winged bean
Vitamin B2 0.079 0.149 Winged bean
Vitamin B3 0.367 1.64 Winged bean
Vitamin B5 0.189 0.116 Refried beans
Vitamin B6 0.103 0.075 Refried beans
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folate 11 19 Winged bean
Trans Fat 0.016 0 Winged bean
Saturated Fat 0.631 0.222 Winged bean
Monounsaturated Fat 0.601 0.234 Refried beans
Polyunsaturated fat 0.543 0.174 Refried beans
Tryptophan 0.065 0.252 Winged bean
Threonine 0.231 0.451 Winged bean
Isoleucine 0.242 0.425 Winged bean
Leucine 0.438 0.64 Winged bean
Lysine 0.377 0.592 Winged bean
Methionine 0.083 0.143 Winged bean
Phenylalanine 0.297 0.451 Winged bean
Valine 0.287 0.599 Winged bean
Histidine 153 0.241 Refried beans
Fructose 0 Refried beans

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 of the foods presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.