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  6. Soybean meal vs. Winged beans

Soybean meal vs. Winged beans — In-Depth Nutrition Comparison

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A recap on differences between soybean meal and winged beans

  • Soybean meal is higher than winged beans in copper, iron, manganese, phosphorus, folate, potassium, magnesium, vitamin B6, vitamin B5, and vitamin B1.
  • Soybean meal covers your daily copper needs 136% more than winged beans.
  • Soybean meal contains 30 times more folate than winged beans. While soybean meal contains 303µg of folate, winged beans contains only 10µg.
  • The glycemic index of winged beans is lower.

Food varieties used in this article are Soy meal, defatted, raw and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Soybean meal vs Winged beans 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more MagnesiumMagnesium +466.7%
Contains more CalciumCalcium +71.8%
Contains more PotassiumPotassium +789.3%
Contains more IronIron +216.4%
Contains more CopperCopper +158.7%
Contains more ZincZinc +251.4%
Contains more PhosphorusPhosphorus +358.2%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +216.9%
Contains more SeleniumSelenium +13.8%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +134.2%
Contains more Vitamin B2Vitamin B2 +94.6%
Contains more Vitamin B3Vitamin B3 +211.7%
Contains more Vitamin B5Vitamin B5 +1166.7%
Contains more Vitamin B6Vitamin B6 +1110.6%
Contains more FolateFolate +2930%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soybean meal Winged beans DV% diff.
Copper 2mg 0.773mg 136%
Iron 13.7mg 4.33mg 117%
Manganese 3.8mg 1.199mg 113%
Phosphorus 701mg 153mg 78%
Protein 49.2g 10.62g 77%
Folate 303µg 10µg 73%
Potassium 2490mg 280mg 65%
Magnesium 306mg 54mg 60%
Vitamin B6 0.569mg 0.047mg 40%
Vitamin B5 1.976mg 0.156mg 36%
Vitamin B1 0.691mg 0.295mg 33%
Zinc 5.06mg 1.44mg 33%
Vitamin B3 2.587mg 0.83mg 11%
Calories 337kcal 147kcal 10%
Calcium 244mg 142mg 10%
Vitamin B2 0.251mg 0.129mg 9%
Carbs 35.89g 14.94g 7%
Fats 2.39g 5.84g 5%
Monounsaturated fat 0.409g 2.153g 4%
Saturated fat 0.268g 0.825g 3%
Polyunsaturated fat 1.045g 1.551g 3%
Selenium 3.3µg 2.9µg 1%
Net carbs 35.89g 14.94g N/A
Sodium 3mg 13mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.653mg 0.233mg 0%
Threonine 1.952mg 0.36mg 0%
Isoleucine 2.18mg 0.448mg 0%
Leucine 3.66mg 0.762mg 0%
Lysine 2.991mg 0.652mg 0%
Methionine 0.606mg 0.109mg 0%
Phenylalanine 2.346mg 0.436mg 0%
Valine 2.243mg 0.467mg 0%
Histidine 1.212mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more ProteinProtein +363.3%
Contains more CarbsCarbs +140.2%
Contains more OtherOther +295.7%
Contains more FatsFats +144.4%
Contains more WaterWater +868.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Mono. FatMonounsaturated fat +426.4%
Contains more Poly. FatPolyunsaturated fat +48.4%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.