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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 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.

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.
Refried beans
Refried beans
3
:
7
Winged bean
Winged bean
Contains more Magnesium +45.8%
Contains more Phosphorus +104.4%
Contains more Selenium +728.6%
Contains more Iron +38.9%
Contains more Potassium +83.7%
Contains less Sodium -90.5%
Contains more Zinc +139.7%
Contains more Copper +974.4%
Contains more Manganese +84.1%
Equal in Calcium - 30
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Magnesium +45.8%
Contains more Phosphorus +104.4%
Contains more Selenium +728.6%
Contains more Iron +38.9%
Contains more Potassium +83.7%
Contains less Sodium -90.5%
Contains more Zinc +139.7%
Contains more Copper +974.4%
Contains more Manganese +84.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Refried beans
Refried beans
5
:
4
Winged bean
Winged bean
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%
Refried 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Winged bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
2
:
3
Winged bean
Winged bean
Contains more Fats +123.3%
Contains more Water +35.5%
Contains more Protein +132.9%
Contains more Carbs +107.4%
Contains more Other +17%
Refried beans
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
Winged bean
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 Fats +123.3%
Contains more Water +35.5%
Contains more Protein +132.9%
Contains more Carbs +107.4%
Contains more Other +17%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +156.8%
Contains more Polyunsaturated fat +212.1%
Contains less Saturated Fat -64.8%
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +156.8%
Contains more Polyunsaturated fat +212.1%
Contains less Saturated Fat -64.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Winged bean
Lower in Sugar 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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%
Refried beans
17%
Winged bean
Minerals Daily Need Coverage Score
33%
Refried beans
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (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 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.
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. 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.