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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.

Infographic

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

Comparison summary table

Pay attention to 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 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 g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g g Winged bean
Fiber 3.7g g 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
Vitamin A 0IU 0IU
Vitamin E 0.09mg mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 2.1µg µg 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
Cholesterol 0mg 0mg
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

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
30%
Refried beans
70%
Winged bean
Carbohydrates
14%
Refried beans
28%
Winged bean
Fats
9%
Refried beans
4%
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

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 to 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.