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  6. Winged beans vs. Black turtle bean

Winged beans vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between Winged beans and Black turtle bean

  • Winged beans has more Copper, Manganese, Iron, Calcium, Zinc, Vitamin B1, and Vitamin B2, however, Black turtle bean is higher in Folate.
  • Winged beans covers your daily need of Copper 56% more than Black turtle bean.
  • Winged beans has 9 times more Saturated Fat than Black turtle bean. While Winged beans has 0.825g of Saturated Fat, Black turtle bean has only 0.089g.

These are the specific foods used in this comparison Winged beans, mature seeds, cooked, boiled, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Winged beans vs Black turtle 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 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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more CalciumCalcium +158.2%
Contains more IronIron +51.9%
Contains more CopperCopper +187.4%
Contains more ZincZinc +89.5%
Contains more ManganeseManganese +266.7%
Contains more SeleniumSelenium +141.7%
Contains more PotassiumPotassium +54.6%
Contains less SodiumSodium -76.9%
~equal in Magnesium ~49mg
~equal in Phosphorus ~152mg

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 0% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B1Vitamin B1 +31.1%
Contains more Vitamin B2Vitamin B2 +130.4%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more Vitamin B6Vitamin B6 +63.8%
Contains more FolateFolate +760%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +29.8%
Contains more FatsFats +1568.6%
Contains more CarbsCarbs +63%
~equal in Water ~65.74g
~equal in Other ~1.38g

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +7076.7%
Contains more Poly. FatPolyunsaturated fat +940.9%
Contains less Sat. FatSaturated Fat -89.2%

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 Black turtle bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged beans Black turtle bean Opinion
Calories 147kcal 130kcal Winged beans
Protein 10.62g 8.18g Winged beans
Fats 5.84g 0.35g Winged beans
Net carbs 14.94g 16.05g Black turtle bean
Carbs 14.94g 24.35g Black turtle bean
Magnesium 54mg 49mg Winged beans
Calcium 142mg 55mg Winged beans
Potassium 280mg 433mg Black turtle bean
Iron 4.33mg 2.85mg Winged beans
Sugar 0.32g Winged beans
Fiber 8.3g Black turtle bean
Copper 0.773mg 0.269mg Winged beans
Zinc 1.44mg 0.76mg Winged beans
Phosphorus 153mg 152mg Winged beans
Sodium 13mg 3mg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Manganese 1.199mg 0.327mg Winged beans
Selenium 2.9µg 1.2µg Winged beans
Vitamin B1 0.295mg 0.225mg Winged beans
Vitamin B2 0.129mg 0.056mg Winged beans
Vitamin B3 0.83mg 0.527mg Winged beans
Vitamin B5 0.156mg 0.26mg Black turtle bean
Vitamin B6 0.047mg 0.077mg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Folate 10µg 86µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 0.825g 0.089g Black turtle bean
Monounsaturated Fat 2.153g 0.03g Winged beans
Polyunsaturated fat 1.551g 0.149g Winged beans
Tryptophan 0.233mg 0.097mg Winged beans
Threonine 0.36mg 0.344mg Winged beans
Isoleucine 0.448mg 0.361mg Winged beans
Leucine 0.762mg 0.653mg Winged beans
Lysine 0.652mg 0.562mg Winged beans
Methionine 0.109mg 0.123mg Black turtle bean
Phenylalanine 0.436mg 0.442mg Black turtle bean
Valine 0.467mg 0.428mg Winged beans
Histidine 0.241mg 0.228mg Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Winged beans
17%
Black turtle bean
Minerals Daily Need Coverage Score
80%
Winged beans
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.6)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.736g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.