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Soybean vs. Winged bean — In-Depth Nutrition Comparison

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How are soybeans and winged bean different?

  • Soybeans have more iron, phosphorus, magnesium, manganese, vitamin B6, selenium, vitamin B2, and folate; however, winged bean is richer in copper and vitamin B1.
  • Winged bean covers your daily need for copper, 109% more than soybeans.
  • Soybeans have 10 times more selenium than winged bean. Soybeans have 7.3µg of selenium, while winged bean has 0.7µg.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of soybeans is 14.

Soybeans, mature cooked, boiled, without salt and Winged bean tuber, raw types were used in this article.

Infographic

Soybean 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.
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +240%
Contains more IronIron +157%
Contains more PhosphorusPhosphorus +444.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +54.9%
Contains more SeleniumSelenium +942.9%
Contains more PotassiumPotassium +13.8%
Contains more CopperCopper +240.5%
Contains more ZincZinc +20.9%

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.
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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +91.3%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B6Vitamin B6 +212%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +184.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +144.5%
Contains more Vitamin B3Vitamin B3 +311%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Winged bean DV% diff.
Copper 0.407mg 1.386mg 109%
Iron 5.14mg 2mg 39%
Polyunsaturated fat 5.064g 0.174g 33%
Phosphorus 245mg 45mg 29%
Fiber 6g 24%
Vitamin B1 0.155mg 0.379mg 19%
Vitamin K 19.2µg 16%
Magnesium 86mg 24mg 15%
Manganese 0.824mg 0.532mg 13%
Protein 18.21g 11.6g 13%
Fats 8.97g 0.9g 12%
Vitamin B6 0.234mg 0.075mg 12%
Selenium 7.3µg 0.7µg 12%
Vitamin B2 0.285mg 0.149mg 10%
Folate 54µg 19µg 9%
Choline 47.5mg 9%
Vitamin B3 0.399mg 1.64mg 8%
Calcium 102mg 30mg 7%
Carbs 8.36g 28.1g 7%
Saturated fat 1.297g 0.222g 5%
Monounsaturated fat 1.981g 0.234g 4%
Potassium 515mg 586mg 2%
Zinc 1.15mg 1.39mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin E 0.35mg 2%
Calories 172kcal 148kcal 1%
Vitamin B5 0.179mg 0.116mg 1%
Sodium 1mg 35mg 1%
Net carbs 2.36g 28.1g N/A
Sugar 3g N/A
Tryptophan 0.242mg 0.252mg 0%
Threonine 0.723mg 0.451mg 0%
Isoleucine 0.807mg 0.425mg 0%
Leucine 1.355mg 0.64mg 0%
Lysine 1.108mg 0.592mg 0%
Methionine 0.224mg 0.143mg 0%
Phenylalanine 0.869mg 0.451mg 0%
Valine 0.831mg 0.599mg 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
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 ProteinProtein +57%
Contains more FatsFats +896.7%
Contains more CarbsCarbs +236.1%
~equal in Water ~57.4g
~equal in Other ~2g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +746.6%
Contains more Poly. FatPolyunsaturated fat +2810.3%
Contains less Sat. FatSaturated fat -82.9%

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 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.