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

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How are winged beans and refried beans different?

Winged beans is higher in copper, manganese, iron, vitamin B1, calcium, phosphorus, and zinc; however, refried beans are richer in vitamin C and selenium.
Daily need coverage for copper for winged beans is 72% higher.
Winged beans contains 5 times more calcium than refried beans. While winged beans contains 142mg of calcium, refried beans contain only 29mg.
Winged beans has less sodium.

Winged beans, mature seeds, cooked, boiled, without salt and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

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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

Refried beans

Contains more MagnesiumMagnesium	+54.3%
Contains more CalciumCalcium	+389.7%
Contains more IronIron	+200.7%
Contains more CopperCopper	+499.2%
Contains more ZincZinc	+148.3%
Contains more PhosphorusPhosphorus	+66.3%
Contains less SodiumSodium	-96.5%
Contains more ManganeseManganese	+314.9%

Contains more PotassiumPotassium	+13.9%
Contains more SeleniumSelenium	+100%

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

Refried beans

Contains more Vitamin B1Vitamin B1	+288.2%
Contains more Vitamin B2Vitamin B2	+63.3%
Contains more Vitamin B3Vitamin B3	+126.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+21.2%
Contains more Vitamin B6Vitamin B6	+119.1%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.773mg	0.129mg	72%
Manganese	1.199mg	0.289mg	40%
Iron	4.33mg	1.44mg	36%
Histidine	0.241mg	153mg	22%
Vitamin B1	0.295mg	0.076mg	18%
Sodium	13mg	370mg	16%
Fiber		3.7g	15%
Calcium	142mg	29mg	11%
Protein	10.62g	4.98g	11%
Phosphorus	153mg	92mg	9%
Zinc	1.44mg	0.58mg	8%
Vitamin C	0mg	6mg	7%
Polyunsaturated fat	1.551g	0.543g	7%
Fats	5.84g	2.01g	6%
Magnesium	54mg	35mg	5%
Selenium	2.9µg	5.8µg	5%
Choline		21.2mg	4%
Vitamin B6	0.047mg	0.103mg	4%
Vitamin B2	0.129mg	0.079mg	4%
Monounsaturated fat	2.153g	0.601g	4%
Calories	147kcal	90kcal	3%
Vitamin B3	0.83mg	0.367mg	3%
Starch		7.43g	3%
Vitamin K		2.1µg	2%
Vitamin E		0.09mg	1%
Saturated fat	0.825g	0.631g	1%
Potassium	280mg	319mg	1%
Vitamin B5	0.156mg	0.189mg	1%
Net carbs	14.94g	9.85g	N/A
Carbs	14.94g	13.55g	0%
Sugar		0.54g	N/A
Folate	10µg	11µg	0%
Trans fat	0g	0.016g	N/A
Tryptophan	0.233mg	0.065mg	0%
Threonine	0.36mg	0.231mg	0%
Isoleucine	0.448mg	0.242mg	0%
Leucine	0.762mg	0.438mg	0%
Lysine	0.652mg	0.377mg	0%
Methionine	0.109mg	0.083mg	0%
Phenylalanine	0.436mg	0.297mg	0%
Valine	0.467mg	0.287mg	0%
Omega-3 - ALA		0.169g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		0.36g	N/A