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  6. White beans vs. Winged bean

White beans vs. Winged bean — In-Depth Nutrition Comparison

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How are white beans and winged bean different?

  • White beans is higher in iron, folate, phosphorus, magnesium, and calcium; however, winged bean is richer in copper, vitamin B1, vitamin B3, and vitamin B2.
  • Daily need coverage for copper for winged bean is 122% higher.
  • White beans contains 4 times more folate than winged bean. While white beans contains 81µg of folate, winged bean contains only 19µg.

Beans, white, mature seeds, cooked, boiled, without salt and Winged bean tuber, raw are the varieties used in this article.

Infographic

White beans 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 +162.5%
Contains more CalciumCalcium +200%
Contains more IronIron +85%
Contains more PhosphorusPhosphorus +151.1%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +19.5%
Contains more SeleniumSelenium +85.7%
Contains more CopperCopper +382.9%
~equal in Potassium ~586mg
~equal in Zinc ~1.39mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +97.4%
Contains more Vitamin B6Vitamin B6 +24%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +326.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +221.2%
Contains more Vitamin B2Vitamin B2 +223.9%
Contains more Vitamin B3Vitamin B3 +1071.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Winged bean DV% diff.
Copper 0.287mg 1.386mg 122%
Fiber 6.3g 25%
Vitamin B1 0.118mg 0.379mg 22%
Iron 3.7mg 2mg 21%
Folate 81µg 19µg 16%
Phosphorus 113mg 45mg 10%
Vitamin B3 0.14mg 1.64mg 9%
Magnesium 63mg 24mg 9%
Vitamin B2 0.046mg 0.149mg 8%
Vitamin E 0.94mg 6%
Choline 35.1mg 6%
Calcium 90mg 30mg 6%
Manganese 0.636mg 0.532mg 5%
Protein 9.73g 11.6g 4%
Vitamin K 3.5µg 3%
Vitamin B5 0.229mg 0.116mg 2%
Saturated fat 0.091g 0.222g 1%
Potassium 561mg 586mg 1%
Sodium 6mg 35mg 1%
Carbs 25.09g 28.1g 1%
Selenium 1.3µg 0.7µg 1%
Monounsaturated fat 0.031g 0.234g 1%
Fats 0.35g 0.9g 1%
Vitamin B6 0.093mg 0.075mg 1%
Calories 139kcal 148kcal 0%
Net carbs 18.79g 28.1g N/A
Sugar 0.34g N/A
Zinc 1.38mg 1.39mg 0%
Polyunsaturated fat 0.152g 0.174g 0%
Tryptophan 0.115mg 0.252mg 0%
Threonine 0.409mg 0.451mg 0%
Isoleucine 0.429mg 0.425mg 0%
Leucine 0.776mg 0.64mg 0%
Lysine 0.668mg 0.592mg 0%
Methionine 0.146mg 0.143mg 0%
Phenylalanine 0.526mg 0.451mg 0%
Valine 0.509mg 0.599mg 0%
Histidine 0.271mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +19.2%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +12%
Contains more OtherOther +14.3%
~equal in Water ~57.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 less Sat. FatSaturated fat -59%
Contains more Mono. FatMonounsaturated fat +654.8%
Contains more Poly. FatPolyunsaturated fat +14.5%

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.