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  6. Refried beans vs. Winged bean

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 has 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.

Infographic

Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 +45.8%
Contains more PhosphorusPhosphorus +104.4%
Contains more SeleniumSelenium +728.6%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +38.9%
Contains more CopperCopper +974.4%
Contains more ZincZinc +139.7%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +84.1%
~equal in Calcium ~30mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +62.9%
Contains more Vitamin B6Vitamin B6 +37.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +398.7%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B3Vitamin B3 +346.9%
Contains more FolateFolate +72.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Winged bean DV% diff.
Copper 0.129mg 1.386mg 140%
Vitamin B1 0.076mg 0.379mg 25%
Histidine 153mg 0.241mg 22%
Sodium 370mg 35mg 15%
Fiber 3.7g 15%
Protein 4.98g 11.6g 13%
Manganese 0.289mg 0.532mg 11%
Selenium 5.8µg 0.7µg 9%
Vitamin B3 0.367mg 1.64mg 8%
Potassium 319mg 586mg 8%
Iron 1.44mg 2mg 7%
Zinc 0.58mg 1.39mg 7%
Vitamin C 6mg 0mg 7%
Phosphorus 92mg 45mg 7%
Vitamin B2 0.079mg 0.149mg 5%
Carbs 13.55g 28.1g 5%
Choline 21.2mg 4%
Calories 90kcal 148kcal 3%
Starch 7.43g 3%
Magnesium 35mg 24mg 3%
Polyunsaturated fat 0.543g 0.174g 2%
Saturated fat 0.631g 0.222g 2%
Fats 2.01g 0.9g 2%
Vitamin B6 0.103mg 0.075mg 2%
Vitamin K 2.1µg 2%
Folate 11µg 19µg 2%
Monounsaturated fat 0.601g 0.234g 1%
Vitamin E 0.09mg 1%
Vitamin B5 0.189mg 0.116mg 1%
Net carbs 9.85g 28.1g N/A
Calcium 29mg 30mg 0%
Sugar 0.54g N/A
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.252mg 0%
Threonine 0.231mg 0.451mg 0%
Isoleucine 0.242mg 0.425mg 0%
Leucine 0.438mg 0.64mg 0%
Lysine 0.377mg 0.592mg 0%
Methionine 0.083mg 0.143mg 0%
Phenylalanine 0.297mg 0.451mg 0%
Valine 0.287mg 0.599mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 FatsFats +123.3%
Contains more WaterWater +35.5%
Contains more ProteinProtein +132.9%
Contains more CarbsCarbs +107.4%
Contains more OtherOther +17%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 +156.8%
Contains more Poly. FatPolyunsaturated fat +212.1%
Contains less Sat. FatSaturated fat -64.8%

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. 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.