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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 is richer in Folate, and Vitamin B6.
  • Daily need coverage for Copper from 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 contains 0.142g.
  • Navy beans contains 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
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 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 ~0IU
~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% 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%

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 Navy beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Navy beans
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
21%
Navy beans
Minerals Daily Need Coverage Score
80%
Winged beans
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 7)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.727g)
Which food is richer in vitamins?
Navy beans
Navy beans is relatively richer in vitamins

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.