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  6. Winged beans vs. Bean

Winged beans vs. Bean — In-Depth Nutrition Comparison

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A recap on differences between Winged beans and Bean

  • Winged beans is higher in Copper, Iron, Vitamin B1, Calcium, Phosphorus, Vitamin B2, Magnesium, Monounsaturated Fat, and Polyunsaturated fat, yet Bean is higher in Vitamin B6.
  • Winged beans covers your daily Copper needs 63% more than Bean.
  • Winged beans contains 62 times more Monounsaturated Fat than Bean. While Winged beans contains 2.153g of Monounsaturated Fat, Bean contains only 0.035g.

Food varieties used in this article are Winged beans, mature seeds, cooked, boiled, without salt and Beans, baked, canned, no salt added.

Infographic

Winged beans vs 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.
Winged beans
Winged beans
7
:
3
Bean
Bean
Contains more Calcium +184%
Contains more Iron +1393.1%
Contains more Magnesium +68.8%
Contains more Phosphorus +47.1%
Contains more Copper +275.2%
Contains less Sodium -92.3%
Contains more Selenium +55.2%
Equal in Potassium - 296
Equal in Zinc - 1.4
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +184%
Contains more Iron +1393.1%
Contains more Magnesium +68.8%
Contains more Phosphorus +47.1%
Contains more Copper +275.2%
Contains less Sodium -92.3%
Contains more Selenium +55.2%
Equal in Potassium - 296
Equal in Zinc - 1.4

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.
Winged beans
Winged beans
4
:
6
Bean
Bean
Contains more Vitamin B1 +96.7%
Contains more Vitamin B2 +115%
Contains more Vitamin B3 +93%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +176.6%
Contains more Folate +140%
Winged beans
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% 74% 30% 16% 10% 11% 8% 0% 0%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +96.7%
Contains more Vitamin B2 +115%
Contains more Vitamin B3 +93%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +176.6%
Contains more Folate +140%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged beans
Winged beans
2
:
3
Bean
Bean
Contains more Protein +121.3%
Contains more Fats +1360%
Contains more Carbs +37.1%
Contains more Other +21.3%
Equal in Water - 72.6
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +121.3%
Contains more Fats +1360%
Contains more Carbs +37.1%
Contains more Other +21.3%
Equal in Water - 72.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged beans
Winged beans
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +6051.4%
Contains more Polyunsaturated fat +801.7%
Contains less Saturated Fat -87.5%
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +6051.4%
Contains more Polyunsaturated fat +801.7%
Contains less Saturated Fat -87.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged beans Bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged beans Bean Opinion
Net carbs 14.94g 14.99g Bean
Protein 10.62g 4.8g Winged beans
Fats 5.84g 0.4g Winged beans
Carbs 14.94g 20.49g Bean
Calories 147kcal 105kcal Winged beans
Sugar 7.78g Winged beans
Fiber 5.5g Bean
Calcium 142mg 50mg Winged beans
Iron 4.33mg 0.29mg Winged beans
Magnesium 54mg 32mg Winged beans
Phosphorus 153mg 104mg Winged beans
Potassium 280mg 296mg Bean
Sodium 13mg 1mg Bean
Zinc 1.44mg 1.4mg Winged beans
Copper 0.773mg 0.206mg Winged beans
Manganese 1.199mg Winged beans
Selenium 2.9µg 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.295mg 0.15mg Winged beans
Vitamin B2 0.129mg 0.06mg Winged beans
Vitamin B3 0.83mg 0.43mg Winged beans
Vitamin B5 0.156mg Winged beans
Vitamin B6 0.047mg 0.13mg Bean
Folate 10µg 24µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.233mg Winged beans
Threonine 0.36mg Winged beans
Isoleucine 0.448mg Winged beans
Leucine 0.762mg Winged beans
Lysine 0.652mg Winged beans
Methionine 0.109mg Winged beans
Phenylalanine 0.436mg Winged beans
Valine 0.467mg Winged beans
Histidine 0.241mg Winged beans
Saturated Fat 0.825g 0.103g Bean
Monounsaturated Fat 2.153g 0.035g Winged beans
Polyunsaturated fat 1.551g 0.172g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Winged beans
11%
Bean
Minerals Daily Need Coverage Score
80%
Winged beans
25%
Bean

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 1)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.5)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.722g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.