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  6. Winged beans vs. Bean raw

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

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How are winged beans and bean raw different?

  • Bean raw is higher than winged beans in folate, selenium, phosphorus, vitamin B1, vitamin B6, potassium, magnesium, copper, vitamin B5, and iron.
  • Bean raw covers your daily need for folate, 129% more than winged beans.

Winged beans, mature seeds, cooked, boiled, without salt and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Winged beans vs Bean 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more CalciumCalcium +25.7%
Contains more MagnesiumMagnesium +225.9%
Contains more PotassiumPotassium +397.5%
Contains more IronIron +17.1%
Contains more CopperCopper +15.5%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +168.6%
Contains more SeleniumSelenium +862.1%
~equal in Sodium ~12mg
~equal in Manganese ~1.148mg

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%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +141.7%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B5Vitamin B5 +403.2%
Contains more Vitamin B6Vitamin B6 +908.5%
Contains more FolateFolate +5150%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged beans Bean raw DV% diff.
Folate 10µg 525µg 129%
Fiber 15.5g 62%
Selenium 2.9µg 27.9µg 45%
Phosphorus 153mg 411mg 37%
Vitamin B1 0.295mg 0.713mg 35%
Vitamin B6 0.047mg 0.474mg 33%
Potassium 280mg 1393mg 33%
Magnesium 54mg 176mg 29%
Protein 10.62g 21.42g 22%
Carbs 14.94g 62.55g 16%
Starch 34.17g 14%
Vitamin B5 0.156mg 0.785mg 13%
Copper 0.773mg 0.893mg 13%
Choline 66.2mg 12%
Calories 147kcal 347kcal 10%
Iron 4.33mg 5.07mg 9%
Zinc 1.44mg 2.28mg 8%
Polyunsaturated fat 1.551g 0.407g 8%
Vitamin C 0mg 6.3mg 7%
Fats 5.84g 1.23g 7%
Vitamin B2 0.129mg 0.212mg 6%
Monounsaturated fat 2.153g 0.229g 5%
Vitamin K 5.6µg 5%
Calcium 142mg 113mg 3%
Saturated fat 0.825g 0.235g 3%
Vitamin B3 0.83mg 1.174mg 2%
Manganese 1.199mg 1.148mg 2%
Vitamin E 0.21mg 1%
Net carbs 14.94g 47.05g N/A
Sugar 2.11g N/A
Sodium 13mg 12mg 0%
Tryptophan 0.233mg 0.237mg 0%
Threonine 0.36mg 0.81mg 0%
Isoleucine 0.448mg 0.871mg 0%
Leucine 0.762mg 1.558mg 0%
Lysine 0.652mg 1.356mg 0%
Methionine 0.109mg 0.259mg 0%
Phenylalanine 0.436mg 1.095mg 0%
Valine 0.467mg 0.998mg 0%
Histidine 0.241mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +374.8%
Contains more WaterWater +493%
Contains more ProteinProtein +101.7%
Contains more CarbsCarbs +318.7%
Contains more OtherOther +146.1%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +840.2%
Contains more Poly. FatPolyunsaturated fat +281.1%
Contains less Sat. FatSaturated fat -71.5%

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.