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Winged beans raw vs. French beans raw — In-Depth Nutrition Comparison

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What are the differences between winged beans raw and french beans raw?

  • Winged beans raw are higher in copper, iron, manganese, vitamin B1, calcium, zinc, phosphorus, and vitamin B2, yet french beans raw are higher in folate and vitamin B6.
  • Winged beans raw' daily need coverage for copper is 271% more.
  • Winged beans raw have 4 times more iron than french beans raw. While winged beans raw have 13.44mg of iron, french beans raw have only 3.4mg.

We used Winged beans, mature seeds, raw and Beans, french, mature seeds, raw types in this article.

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Winged beans raw vs French beans raw 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" 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 128% 132% 86% 504% 960% 122% 193% 5% 485% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 134% 56% 116% 128% 147% 52% 130% 2.3% 157% 70%
Contains more CalciumCalcium +136.6%
Contains more IronIron +295.3%
Contains more CopperCopper +554.5%
Contains more ZincZinc +135.8%
Contains more PhosphorusPhosphorus +48.4%
Contains more ManganeseManganese +210.1%
Contains more PotassiumPotassium +34.7%
Contains less SodiumSodium -52.6%
Contains more SeleniumSelenium +57.3%
~equal in Magnesium ~188mg

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% 0% 0% 258% 104% 58% 48% 40% 0% 0% 34% 0%
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 15% 0% 0% 0% 134% 51% 39% 47% 93% 0% 0% 299% 0%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B2Vitamin B2 +103.6%
Contains more Vitamin B3Vitamin B3 +48.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +129.1%
Contains more FolateFolate +786.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.789mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged beans raw French beans raw DV% diff.
Copper 2.88mg 0.44mg 271%
Iron 13.44mg 3.4mg 126%
Manganese 3.721mg 1.2mg 110%
Folate 45µg 399µg 89%
Vitamin B1 1.03mg 0.535mg 41%
Calcium 440mg 186mg 25%
Zinc 4.48mg 1.9mg 23%
Fats 16.32g 2.02g 22%
Protein 29.65g 18.81g 22%
Polyunsaturated fat 4.33g 1.207g 21%
Phosphorus 451mg 304mg 21%
Vitamin B2 0.45mg 0.221mg 18%
Vitamin B6 0.175mg 0.401mg 17%
Monounsaturated fat 6.012g 0.138g 15%
Potassium 977mg 1316mg 10%
Saturated fat 2.303g 0.221g 9%
Selenium 8.2µg 12.9µg 9%
Carbs 41.71g 64.11g 7%
Vitamin B3 3.09mg 2.083mg 6%
Vitamin C 0mg 4.6mg 5%
Calories 409kcal 343kcal 3%
Fiber 25.9g 25.2g 3%
Magnesium 179mg 188mg 2%
Sodium 38mg 18mg 1%
Net carbs 15.81g 38.91g N/A
Vitamin B5 0.795mg 0.789mg 0%
Tryptophan 0.762mg 0.223mg 0%
Threonine 1.179mg 0.792mg 0%
Isoleucine 1.468mg 0.831mg 0%
Leucine 2.497mg 1.502mg 0%
Lysine 2.136mg 1.291mg 0%
Methionine 0.356mg 0.283mg 0%
Phenylalanine 1.429mg 1.017mg 0%
Valine 1.53mg 0.984mg 0%
Histidine 0.79mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 16% 42% 8% 4%
Protein: 29.65 g
Fats: 16.32 g
Carbs: 41.71 g
Water: 8.34 g
Other: 3.98 g
19% 2% 64% 11% 4%
Protein: 18.81 g
Fats: 2.02 g
Carbs: 64.11 g
Water: 10.77 g
Other: 4.29 g
Contains more ProteinProtein +57.6%
Contains more FatsFats +707.9%
Contains more CarbsCarbs +53.7%
Contains more WaterWater +29.1%
~equal in Other ~4.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated fat: Sat. Fat 2.303 g
Monounsaturated fat: Mono. Fat 6.012 g
Polyunsaturated fat: Poly. Fat 4.33 g
14% 9% 77%
Saturated fat: Sat. Fat 0.221 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 1.207 g
Contains more Mono. FatMonounsaturated fat +4256.5%
Contains more Poly. FatPolyunsaturated fat +258.7%
Contains less Sat. FatSaturated fat -90.4%

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. Winged beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174283/nutrients
  2. French beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173738/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.