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Soup beans vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between soup beans and winged bean?

  • Soup beans are richer in vitamin A and selenium, while winged bean is higher in copper, vitamin B1, potassium, manganese, zinc, iron, and vitamin B2.
  • Winged bean's daily need coverage for copper is 136% higher.
  • Winged bean is lower in sodium.
  • Soup beans have a higher glycemic index (64) than winged bean (32).

We used Soup, bean with ham, canned, chunky, ready-to-serve and Winged bean tuber, raw types in this comparison.

Infographic

Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 PhosphorusPhosphorus +31.1%
Contains more SeleniumSelenium +885.7%
Contains more MagnesiumMagnesium +26.3%
Contains more PotassiumPotassium +234.9%
Contains more IronIron +50.4%
Contains more CopperCopper +766.3%
Contains more ZincZinc +215.9%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +83.4%
~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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +531.7%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin B5Vitamin B5 +190%
Contains more Vitamin B6Vitamin B6 +50%
Contains more FolateFolate +58.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +288.9%
Contains more WaterWater +37%
Contains more ProteinProtein +123.5%
Contains more CarbsCarbs +151.8%
Contains more OtherOther +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 +575.2%
Contains more Poly. FatPolyunsaturated fat +124.1%
Contains less Sat. FatSaturated fat -83.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soup beans Winged bean
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soup beans Winged bean DV% diff.
Copper 0.16mg 1.386mg 136%
Vitamin B1 0.06mg 0.379mg 27%
Fiber 4.6g 18%
Sodium 400mg 35mg 16%
Protein 5.19g 11.6g 13%
Potassium 175mg 586mg 12%
Manganese 0.29mg 0.532mg 11%
Selenium 6.9µg 0.7µg 11%
Zinc 0.44mg 1.39mg 9%
Vitamin A 81µg 0µg 9%
Iron 1.33mg 2mg 8%
Vitamin B2 0.06mg 0.149mg 7%
Carbs 11.16g 28.1g 6%
Vitamin B3 0.7mg 1.64mg 6%
Saturated fat 1.37g 0.222g 5%
Fats 3.5g 0.9g 4%
Monounsaturated fat 1.58g 0.234g 3%
Calories 95kcal 148kcal 3%
Cholesterol 9mg 0mg 3%
Phosphorus 59mg 45mg 2%
Folate 12µg 19µg 2%
Vitamin C 1.8mg 0mg 2%
Vitamin B5 0.04mg 0.116mg 2%
Vitamin B6 0.05mg 0.075mg 2%
Polyunsaturated fat 0.39g 0.174g 1%
Vitamin B12 0.03µg 0µg 1%
Magnesium 19mg 24mg 1%
Net carbs 6.56g 28.1g N/A
Calcium 32mg 30mg 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Soup beans
15%
Winged bean
Minerals Daily Need Coverage Score
31%
Soup beans
75%
Winged bean

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 365mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 1.148g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.