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  6. Winged beans vs. Navy beans

Winged beans vs. Navy beans — In-Depth Nutrition Comparison

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The main differences between winged beans and navy beans

  • Winged beans is richer in copper, manganese, iron, calcium, and monounsaturated fat, yet navy beans are richer in folate and vitamin B6.
  • Daily need coverage for copper for winged beans is 63% higher.
  • Winged beans contains 15 times more monounsaturated fat than navy beans. Winged beans contains 2.153g of monounsaturated fat, while navy beans contain 0.142g.
  • Navy beans contain less saturated fat.

Food types used in this article are Winged beans, mature seeds, cooked, boiled, without salt and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Winged beans vs Navy beans 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more CalciumCalcium +105.8%
Contains more IronIron +83.5%
Contains more CopperCopper +268.1%
Contains more ZincZinc +39.8%
Contains more ManganeseManganese +127.5%
Contains more PotassiumPotassium +38.9%
Contains less SodiumSodium -100%
~equal in Magnesium ~53mg
~equal in Phosphorus ~144mg
~equal in Selenium ~2.9µg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin B1Vitamin B1 +24.5%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +27.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +70.5%
Contains more Vitamin B6Vitamin B6 +193.6%
Contains more FolateFolate +1300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged beans Navy beans DV% diff.
Copper 0.773mg 0.21mg 63%
Fiber 10.5g 42%
Folate 10µg 140µg 33%
Manganese 1.199mg 0.527mg 29%
Iron 4.33mg 2.36mg 25%
Fats 5.84g 0.62g 8%
Choline 44.7mg 8%
Vitamin B6 0.047mg 0.138mg 7%
Calcium 142mg 69mg 7%
Polyunsaturated fat 1.551g 0.49g 7%
Starch 15.4g 6%
Vitamin B1 0.295mg 0.237mg 5%
Vitamin B2 0.129mg 0.066mg 5%
Monounsaturated fat 2.153g 0.142g 5%
Protein 10.62g 8.23g 5%
Carbs 14.94g 26.05g 4%
Zinc 1.44mg 1.03mg 4%
Potassium 280mg 389mg 3%
Saturated fat 0.825g 0.098g 3%
Vitamin B5 0.156mg 0.266mg 2%
Phosphorus 153mg 144mg 1%
Vitamin C 0mg 0.9mg 1%
Vitamin K 0.6µg 1%
Vitamin B3 0.83mg 0.649mg 1%
Sodium 13mg 0mg 1%
Calories 147kcal 140kcal 0%
Net carbs 14.94g 15.55g N/A
Magnesium 54mg 53mg 0%
Sugar 0.37g N/A
Vitamin E 0.01mg 0%
Selenium 2.9µg 2.9µg 0%
Tryptophan 0.233mg 0.1mg 0%
Threonine 0.36mg 0.289mg 0%
Isoleucine 0.448mg 0.387mg 0%
Leucine 0.762mg 0.7mg 0%
Lysine 0.652mg 0.52mg 0%
Methionine 0.109mg 0.111mg 0%
Phenylalanine 0.436mg 0.471mg 0%
Valine 0.467mg 0.504mg 0%
Histidine 0.241mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +29%
Contains more FatsFats +841.9%
Contains more CarbsCarbs +74.4%
~equal in Water ~63.81g
~equal in Other ~1.29g

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +1416.2%
Contains more Poly. FatPolyunsaturated fat +216.5%
Contains less Sat. FatSaturated fat -88.1%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.