Soybean vs. Winged beans — In-Depth Nutrition Comparison
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A recap on differences between Soybean and Winged beans
- Soybean is higher in Vitamin B6, Phosphorus, Vitamin B2, Folate, Iron, Selenium, and Magnesium, yet Winged beans is higher in Copper, Manganese, and Vitamin B1.
- Winged beans covers your daily Copper needs 41% more than Soybean.
- Soybean contains 5 times more Folate than Winged beans. While Soybean contains 54µg of Folate, Winged beans contains only 10µg.
Food varieties used in this article are Soybeans, mature cooked, boiled, without salt and Winged beans, mature seeds, cooked, boiled, without salt.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +59.3% |
| Contains more PotassiumPotassium | +83.9% |
| Contains more IronIron | +18.7% |
| Contains more PhosphorusPhosphorus | +60.1% |
| Contains less SodiumSodium | -92.3% |
| Contains more SeleniumSelenium | +151.7% |
| Contains more CalciumCalcium | +39.2% |
| Contains more CopperCopper | +89.9% |
| Contains more ZincZinc | +25.2% |
| Contains more ManganeseManganese | +45.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +120.9% |
| Contains more Vitamin B5Vitamin B5 | +14.7% |
| Contains more Vitamin B6Vitamin B6 | +397.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +440% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90.3% |
| Contains more Vitamin B3Vitamin B3 | +108% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.21 g
Fats:
8.97 g
Carbs:
8.36 g
Water:
62.55 g
Other:
1.91 g
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
| Contains more ProteinProtein | +71.5% |
| Contains more FatsFats | +53.6% |
| Contains more OtherOther | +35.5% |
| Contains more CarbsCarbs | +78.7% |
~equal in
Water
~67.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.297 g
Monounsaturated Fat:
Mono. Fat
1.981 g
Polyunsaturated fat:
Poly. Fat
5.064 g
Saturated Fat:
Sat. Fat
0.825 g
Monounsaturated Fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
| Contains more Poly. FatPolyunsaturated fat | +226.5% |
| Contains less Sat. FatSaturated Fat | -36.4% |
~equal in
Monounsaturated Fat
~2.153g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 172kcal | 147kcal |
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| Protein | 18.21g | 10.62g |
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| Fats | 8.97g | 5.84g |
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| Vitamin C | 1.7mg | 0mg |
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| Net carbs | 2.36g | 14.94g |
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| Carbs | 8.36g | 14.94g |
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| Magnesium | 86mg | 54mg |
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| Calcium | 102mg | 142mg |
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| Potassium | 515mg | 280mg |
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| Iron | 5.14mg | 4.33mg |
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| Sugar | 3g |
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| Fiber | 6g |
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| Copper | 0.407mg | 0.773mg |
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| Zinc | 1.15mg | 1.44mg |
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| Phosphorus | 245mg | 153mg |
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| Sodium | 1mg | 13mg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.35mg |
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| Manganese | 0.824mg | 1.199mg |
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| Selenium | 7.3µg | 2.9µg |
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| Vitamin B1 | 0.155mg | 0.295mg |
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| Vitamin B2 | 0.285mg | 0.129mg |
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| Vitamin B3 | 0.399mg | 0.83mg |
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| Vitamin B5 | 0.179mg | 0.156mg |
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| Vitamin B6 | 0.234mg | 0.047mg |
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| Vitamin K | 19.2µg |
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| Folate | 54µg | 10µg |
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| Choline | 47.5mg |
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| Saturated Fat | 1.297g | 0.825g |
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| Monounsaturated Fat | 1.981g | 2.153g |
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| Polyunsaturated fat | 5.064g | 1.551g |
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| Tryptophan | 0.242mg | 0.233mg |
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| Threonine | 0.723mg | 0.36mg |
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| Isoleucine | 0.807mg | 0.448mg |
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| Leucine | 1.355mg | 0.762mg |
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| Lysine | 1.108mg | 0.652mg |
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| Methionine | 0.224mg | 0.109mg |
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| Phenylalanine | 0.869mg | 0.436mg |
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| Valine | 0.831mg | 0.467mg |
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| Histidine | 0.449mg | 0.241mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
11%
Minerals Daily Need Coverage Score
75%
80%
Comparison summary
Which food is lower in Sugar?
Winged beans is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Winged beans is lower in Saturated Fat (difference - 0.472g)
Which food is cheaper?
Winged beans is cheaper (difference - $3.4)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.