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  6. Winged beans vs. Lupin Bean

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

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Summary of differences between Winged beans and Lupin Bean

  • Winged beans has more Copper, Iron, Manganese, Vitamin B1, Calcium, Vitamin B2, Monounsaturated Fat, and Polyunsaturated fat, however, Lupin Bean is higher in Folate.
  • Winged beans covers your daily need of Copper 60% more than Lupin Bean.
  • Winged beans has 4 times more Iron than Lupin Bean. While Winged beans has 4.33mg of Iron, Lupin Bean has only 1.2mg.

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

Infographic

Winged beans vs Lupin 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more CalciumCalcium +178.4%
Contains more PotassiumPotassium +14.3%
Contains more IronIron +260.8%
Contains more CopperCopper +234.6%
Contains more PhosphorusPhosphorus +19.5%
Contains more ManganeseManganese +77.4%
Contains more SeleniumSelenium +11.5%
Contains less SodiumSodium -69.2%
~equal in Magnesium ~54mg
~equal in Zinc ~1.38mg

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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +120.1%
Contains more Vitamin B2Vitamin B2 +143.4%
Contains more Vitamin B3Vitamin B3 +67.7%
Contains more Vitamin B6Vitamin B6 +422.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +20.5%
Contains more FolateFolate +490%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more FatsFats +100%
Contains more CarbsCarbs +51.2%
Contains more OtherOther +156.4%
Contains more ProteinProtein +46.6%
~equal in Water ~71.08g

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
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated Fat +82.5%
Contains more Poly. FatPolyunsaturated fat +112.5%
Contains less Sat. FatSaturated Fat -58.1%

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 Lupin Bean
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged beans Lupin Bean Opinion
Calories 147kcal 119kcal Winged beans
Protein 10.62g 15.57g Lupin Bean
Fats 5.84g 2.92g Winged beans
Vitamin C 0mg 1.1mg Lupin Bean
Net carbs 14.94g 7.08g Winged beans
Carbs 14.94g 9.88g Winged beans
Magnesium 54mg 54mg
Calcium 142mg 51mg Winged beans
Potassium 280mg 245mg Winged beans
Iron 4.33mg 1.2mg Winged beans
Fiber 2.8g Lupin Bean
Copper 0.773mg 0.231mg Winged beans
Zinc 1.44mg 1.38mg Winged beans
Phosphorus 153mg 128mg Winged beans
Sodium 13mg 4mg Lupin Bean
Vitamin A 0IU 7IU Lupin Bean
Manganese 1.199mg 0.676mg Winged beans
Selenium 2.9µg 2.6µg Winged beans
Vitamin B1 0.295mg 0.134mg Winged beans
Vitamin B2 0.129mg 0.053mg Winged beans
Vitamin B3 0.83mg 0.495mg Winged beans
Vitamin B5 0.156mg 0.188mg Lupin Bean
Vitamin B6 0.047mg 0.009mg Winged beans
Folate 10µg 59µg Lupin Bean
Saturated Fat 0.825g 0.346g Lupin Bean
Monounsaturated Fat 2.153g 1.18g Winged beans
Polyunsaturated fat 1.551g 0.73g Winged beans
Tryptophan 0.233mg 0.125mg Winged beans
Threonine 0.36mg 0.573mg Lupin Bean
Isoleucine 0.448mg 0.695mg Lupin Bean
Leucine 0.762mg 1.181mg Lupin Bean
Lysine 0.652mg 0.832mg Lupin Bean
Methionine 0.109mg 0.11mg Lupin Bean
Phenylalanine 0.436mg 0.618mg Lupin Bean
Valine 0.467mg 0.65mg Lupin Bean
Histidine 0.241mg 0.443mg Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Lupin 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
9%
Lupin Bean
Minerals Daily Need Coverage Score
80%
Winged beans
39%
Lupin Bean

Comparison summary

Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $2.3)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 0.479g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.