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Soybean vs. Winged beans — In-Depth Nutrition Comparison

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A recap on the differences between soybeans and winged beans

  • Soybeans are 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 soybeans.
  • Soybeans contain 5 times more folate than winged beans. While soybeans contain 54µg of folate, winged beans contains only 10µg.
  • The glycemic index of soybeans is lower.

Food varieties used in this article are Soybeans, mature cooked, boiled, without salt and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 +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.
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Winged beans DV% diff.
Copper 0.407mg 0.773mg 41%
Fiber 6g 24%
Polyunsaturated fat 5.064g 1.551g 23%
Manganese 0.824mg 1.199mg 16%
Vitamin K 19.2µg 16%
Protein 18.21g 10.62g 15%
Vitamin B6 0.234mg 0.047mg 14%
Phosphorus 245mg 153mg 13%
Vitamin B1 0.155mg 0.295mg 12%
Vitamin B2 0.285mg 0.129mg 12%
Folate 54µg 10µg 11%
Iron 5.14mg 4.33mg 10%
Choline 47.5mg 9%
Selenium 7.3µg 2.9µg 8%
Magnesium 86mg 54mg 8%
Potassium 515mg 280mg 7%
Fats 8.97g 5.84g 5%
Calcium 102mg 142mg 4%
Zinc 1.15mg 1.44mg 3%
Vitamin B3 0.399mg 0.83mg 3%
Carbs 8.36g 14.94g 2%
Vitamin E 0.35mg 2%
Vitamin C 1.7mg 0mg 2%
Saturated fat 1.297g 0.825g 2%
Calories 172kcal 147kcal 1%
Sodium 1mg 13mg 1%
Net carbs 2.36g 14.94g N/A
Sugar 3g N/A
Vitamin B5 0.179mg 0.156mg 0%
Monounsaturated fat 1.981g 2.153g 0%
Tryptophan 0.242mg 0.233mg 0%
Threonine 0.723mg 0.36mg 0%
Isoleucine 0.807mg 0.448mg 0%
Leucine 1.355mg 0.762mg 0%
Lysine 1.108mg 0.652mg 0%
Methionine 0.224mg 0.109mg 0%
Phenylalanine 0.869mg 0.436mg 0%
Valine 0.831mg 0.467mg 0%
Histidine 0.449mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 more Poly. FatPolyunsaturated fat +226.5%
Contains less Sat. FatSaturated fat -36.4%
~equal in Monounsaturated fat ~2.153g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.