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Soybean vs Winged bean - In-Depth Nutrition Comparison

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What are the differences between Soybean and Winged bean?

  • The amount of Iron, Phosphorus, Folate, Manganese, Magnesium, Vitamin B2, Vitamin B1, Potassium, Zinc, and Selenium in Soybean is higher than in Winged bean.
  • Soybean's daily need coverage for Iron is 171% more.
  • Winged bean contains 25 times less Selenium than Soybean. Soybean 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 vs Winged bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean 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 Winged bean Opinion
Net carbs 20.86g 28.1g Winged bean
Protein 36.49g 11.6g Soybean
Fats 19.94g 0.9g Soybean
Carbs 30.16g 28.1g Soybean
Calories 446kcal 148kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g g Winged bean
Fiber 9.3g g Soybean
Calcium 277mg 30mg Soybean
Iron 15.7mg 2mg Soybean
Magnesium 280mg 24mg Soybean
Phosphorus 704mg 45mg Soybean
Potassium 1797mg 586mg Soybean
Sodium 2mg 35mg Soybean
Zinc 4.89mg 1.39mg Soybean
Copper 1.658mg 1.386mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.379mg Soybean
Vitamin B2 0.87mg 0.149mg Soybean
Vitamin B3 1.623mg 1.64mg Winged bean
Vitamin B5 0.793mg 0.116mg Soybean
Vitamin B6 0.377mg 0.075mg Soybean
Folate 375µg 19µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.252mg Soybean
Threonine 1.766mg 0.451mg Soybean
Isoleucine 1.971mg 0.425mg Soybean
Leucine 3.309mg 0.64mg Soybean
Lysine 2.706mg 0.592mg Soybean
Methionine 0.547mg 0.143mg Soybean
Phenylalanine 2.122mg 0.451mg Soybean
Valine 2.029mg 0.599mg Soybean
Histidine 1.097mg 0.241mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.222g Winged bean
Monounsaturated Fat 4.404g 0.234g Soybean
Polyunsaturated fat 11.255g 0.174g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
17
Winged bean
Mineral Summary Score
252
Soybean
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
70%
Winged bean
Carbohydrates
30%
Soybean
28%
Winged bean
Fats
92%
Soybean
4%
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
Soybean contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.