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  6. Winged beans vs. Green bean raw

Winged beans vs. Green bean raw — In-Depth Nutrition Comparison

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How are winged beans and green bean raw different?

  • Winged beans is richer in copper, manganese, iron, vitamin B1, phosphorus, zinc, and calcium, while green bean raw is higher in vitamin A, vitamin C, and vitamin B6.
  • Winged beans covers your daily need for copper, 78% more than green bean raw.
  • Winged beans contains 6 times more zinc than green bean raw. Winged beans contains 1.44mg of zinc, while green bean raw contains 0.24mg.
  • Winged beans has a higher glycemic index (32) than green bean raw (20).

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

Infographic

Winged beans vs Green bean raw 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +116%
Contains more CalciumCalcium +283.8%
Contains more PotassiumPotassium +32.7%
Contains more IronIron +320.4%
Contains more CopperCopper +1020.3%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +302.6%
Contains more ManganeseManganese +455.1%
Contains more SeleniumSelenium +383.3%
Contains less SodiumSodium -53.8%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +259.8%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +230%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged beans Green bean raw DV% diff.
Copper 0.773mg 0.069mg 78%
Manganese 1.199mg 0.216mg 43%
Iron 4.33mg 1.03mg 41%
Vitamin K 43µg 36%
Vitamin B1 0.295mg 0.082mg 18%
Protein 10.62g 1.83g 18%
Phosphorus 153mg 38mg 16%
Vitamin C 0mg 12.2mg 14%
Calcium 142mg 37mg 11%
Fiber 2.7g 11%
Zinc 1.44mg 0.24mg 11%
Polyunsaturated fat 1.551g 0.113g 10%
Fats 5.84g 0.22g 9%
Magnesium 54mg 25mg 7%
Vitamin B6 0.047mg 0.141mg 7%
Folate 10µg 33µg 6%
Calories 147kcal 31kcal 6%
Monounsaturated fat 2.153g 0.01g 5%
Vitamin A 0µg 35µg 4%
Saturated fat 0.825g 0.05g 4%
Selenium 2.9µg 0.6µg 4%
Vitamin E 0.41mg 3%
Choline 15.3mg 3%
Carbs 14.94g 6.97g 3%
Potassium 280mg 211mg 2%
Fructose 1.39g 2%
Vitamin B2 0.129mg 0.104mg 2%
Vitamin B5 0.156mg 0.225mg 1%
Vitamin B3 0.83mg 0.734mg 1%
Net carbs 14.94g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 13mg 6mg 0%
Tryptophan 0.233mg 0.019mg 0%
Threonine 0.36mg 0.079mg 0%
Isoleucine 0.448mg 0.066mg 0%
Leucine 0.762mg 0.112mg 0%
Lysine 0.652mg 0.088mg 0%
Methionine 0.109mg 0.022mg 0%
Phenylalanine 0.436mg 0.067mg 0%
Valine 0.467mg 0.09mg 0%
Histidine 0.241mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +480.3%
Contains more FatsFats +2554.5%
Contains more CarbsCarbs +114.3%
Contains more OtherOther +113.6%
Contains more WaterWater +34.4%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +21430%
Contains more Poly. FatPolyunsaturated fat +1272.6%
Contains less Sat. FatSaturated fat -93.9%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.