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 for 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.

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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.

Winged beans

Lupin Bean

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.

Winged beans

Lupin Bean

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 B5Vitamin B5	+20.5%
Contains more FolateFolate	+490%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.773mg	0.231mg	60%
Iron	4.33mg	1.2mg	39%
Manganese	1.199mg	0.676mg	23%
Vitamin B1	0.295mg	0.134mg	13%
Folate	10µg	59µg	12%
Fiber		2.8g	11%
Protein	10.62g	15.57g	10%
Calcium	142mg	51mg	9%
Vitamin B2	0.129mg	0.053mg	6%
Polyunsaturated fat	1.551g	0.73g	5%
Phosphorus	153mg	128mg	4%
Fats	5.84g	2.92g	4%
Vitamin B6	0.047mg	0.009mg	3%
Monounsaturated fat	2.153g	1.18g	2%
Carbs	14.94g	9.88g	2%
Saturated fat	0.825g	0.346g	2%
Vitamin B3	0.83mg	0.495mg	2%
Vitamin B5	0.156mg	0.188mg	1%
Calories	147kcal	119kcal	1%
Selenium	2.9µg	2.6µg	1%
Zinc	1.44mg	1.38mg	1%
Potassium	280mg	245mg	1%
Vitamin C	0mg	1.1mg	1%
Net carbs	14.94g	7.08g	N/A
Magnesium	54mg	54mg	0%
Sodium	13mg	4mg	0%
Tryptophan	0.233mg	0.125mg	0%
Threonine	0.36mg	0.573mg	0%
Isoleucine	0.448mg	0.695mg	0%
Leucine	0.762mg	1.181mg	0%
Lysine	0.652mg	0.832mg	0%
Methionine	0.109mg	0.11mg	0%
Phenylalanine	0.436mg	0.618mg	0%
Valine	0.467mg	0.65mg	0%
Histidine	0.241mg	0.443mg	0%