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  6. Soybean raw vs. Winged bean

Soybean raw vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between Soybean raw and Winged bean?

  • The amount of Iron, Phosphorus, Folate, Manganese, Magnesium, Vitamin B2, Vitamin B1, Potassium, Zinc, and Selenium in Soybean raw is higher than in Winged bean.
  • Soybean raw's daily need coverage for Iron is 171% more.
  • Winged bean contains 25 times less Selenium than Soybean raw. Soybean raw contains 17.8µg of Selenium, while Winged bean contains 0.7µg.

We used Soybeans, mature seeds, raw and Winged bean tuber, raw types in this article.

Infographic

Soybean raw 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.
Soybean raw
Soybean raw
10
:
0
Winged bean
Winged bean
Contains more Calcium +823.3%
Contains more Iron +685%
Contains more Magnesium +1066.7%
Contains more Phosphorus +1464.4%
Contains more Potassium +206.7%
Contains less Sodium -94.3%
Contains more Zinc +251.8%
Contains more Copper +19.6%
Contains more Manganese +373.1%
Contains more Selenium +2442.9%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +823.3%
Contains more Iron +685%
Contains more Magnesium +1066.7%
Contains more Phosphorus +1464.4%
Contains more Potassium +206.7%
Contains less Sodium -94.3%
Contains more Zinc +251.8%
Contains more Copper +19.6%
Contains more Manganese +373.1%
Contains more Selenium +2442.9%

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.
Soybean raw
Soybean raw
9
:
1
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.6%
Contains more Vitamin B2 +483.9%
Contains more Vitamin B5 +583.6%
Contains more Vitamin B6 +402.7%
Contains more Folate +1873.7%
Equal in Vitamin B3 - 1.64
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.6%
Contains more Vitamin B2 +483.9%
Contains more Vitamin B5 +583.6%
Contains more Vitamin B6 +402.7%
Contains more Folate +1873.7%
Equal in Vitamin B3 - 1.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Winged bean
Winged bean
Contains more Protein +214.6%
Contains more Fats +2115.6%
Contains more Other +143.5%
Contains more Water +572.1%
Equal in Carbs - 28.1
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 Protein +214.6%
Contains more Fats +2115.6%
Contains more Other +143.5%
Contains more Water +572.1%
Equal in Carbs - 28.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +1782.1%
Contains more Polyunsaturated fat +6368.4%
Contains less Saturated Fat -92.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 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 +1782.1%
Contains more Polyunsaturated fat +6368.4%
Contains less Saturated Fat -92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Winged bean Opinion
Net carbs 20.86g 28.1g Winged bean
Protein 36.49g 11.6g Soybean raw
Fats 19.94g 0.9g Soybean raw
Carbs 30.16g 28.1g Soybean raw
Calories 446kcal 148kcal Soybean raw
Sugar 7.33g Winged bean
Fiber 9.3g Soybean raw
Calcium 277mg 30mg Soybean raw
Iron 15.7mg 2mg Soybean raw
Magnesium 280mg 24mg Soybean raw
Phosphorus 704mg 45mg Soybean raw
Potassium 1797mg 586mg Soybean raw
Sodium 2mg 35mg Soybean raw
Zinc 4.89mg 1.39mg Soybean raw
Copper 1.658mg 1.386mg Soybean raw
Manganese 2.517mg 0.532mg Soybean raw
Selenium 17.8µg 0.7µg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.379mg Soybean raw
Vitamin B2 0.87mg 0.149mg Soybean raw
Vitamin B3 1.623mg 1.64mg Winged bean
Vitamin B5 0.793mg 0.116mg Soybean raw
Vitamin B6 0.377mg 0.075mg Soybean raw
Folate 375µg 19µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.252mg Soybean raw
Threonine 1.766mg 0.451mg Soybean raw
Isoleucine 1.971mg 0.425mg Soybean raw
Leucine 3.309mg 0.64mg Soybean raw
Lysine 2.706mg 0.592mg Soybean raw
Methionine 0.547mg 0.143mg Soybean raw
Phenylalanine 2.122mg 0.451mg Soybean raw
Valine 2.029mg 0.599mg Soybean raw
Histidine 1.097mg 0.241mg Soybean raw
Saturated Fat 2.884g 0.222g Winged bean
Monounsaturated Fat 4.404g 0.234g Soybean raw
Polyunsaturated fat 11.255g 0.174g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw 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
85%
Soybean raw
17%
Winged bean
Minerals Daily Need Coverage Score
244%
Soybean raw
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 2.662g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.9)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.