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  6. Winged beans vs. Beans

Winged beans vs. Beans — In-Depth Nutrition Comparison

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A recap on the differences between winged beans and beans

  • Winged beans is higher in copper, iron, vitamin B1, calcium, phosphorus, vitamin B2, magnesium, monounsaturated fat, and polyunsaturated fat, yet beans are higher in vitamin B6.
  • Winged beans covers your daily copper needs 63% more than beans.
  • Winged beans contains 62 times more monounsaturated fat than beans. While winged beans contains 2.153g of monounsaturated fat, beans contain 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 Beans 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +184%
Contains more IronIron +1393.1%
Contains more CopperCopper +275.2%
Contains more PhosphorusPhosphorus +47.1%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +55.2%
~equal in Potassium ~296mg
~equal in Zinc ~1.4mg

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% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Beans
Beans
7
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B1Vitamin B1 +96.7%
Contains more Vitamin B2Vitamin B2 +115%
Contains more Vitamin B3Vitamin B3 +93%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +176.6%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged beans Beans DV% diff.
Copper 0.773mg 0.206mg 63%
Manganese 1.199mg 52%
Iron 4.33mg 0.29mg 51%
Fiber 5.5g 22%
Vitamin B1 0.295mg 0.15mg 12%
Protein 10.62g 4.8g 12%
Calcium 142mg 50mg 9%
Polyunsaturated fat 1.551g 0.172g 9%
Fats 5.84g 0.4g 8%
Phosphorus 153mg 104mg 7%
Vitamin B6 0.047mg 0.13mg 6%
Choline 30.8mg 6%
Magnesium 54mg 32mg 5%
Monounsaturated fat 2.153g 0.035g 5%
Vitamin B2 0.129mg 0.06mg 5%
Folate 10µg 24µg 4%
Saturated fat 0.825g 0.103g 3%
Vitamin C 0mg 3.1mg 3%
Vitamin B5 0.156mg 3%
Vitamin B3 0.83mg 0.43mg 3%
Selenium 2.9µg 4.5µg 3%
Calories 147kcal 105kcal 2%
Carbs 14.94g 20.49g 2%
Vitamin E 0.15mg 1%
Vitamin A 0µg 5µg 1%
Sodium 13mg 1mg 1%
Vitamin K 0.8µg 1%
Net carbs 14.94g 14.99g N/A
Potassium 280mg 296mg 0%
Sugar 7.78g N/A
Zinc 1.44mg 1.4mg 0%
Tryptophan 0.233mg 0%
Threonine 0.36mg 0%
Isoleucine 0.448mg 0%
Leucine 0.762mg 0%
Lysine 0.652mg 0%
Methionine 0.109mg 0%
Phenylalanine 0.436mg 0%
Valine 0.467mg 0%
Histidine 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Beans
Beans
3
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 ProteinProtein +121.3%
Contains more FatsFats +1360%
Contains more CarbsCarbs +37.1%
Contains more OtherOther +21.3%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +6051.4%
Contains more Poly. FatPolyunsaturated fat +801.7%
Contains less Sat. FatSaturated fat -87.5%

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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. Beans - 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.