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  6. Winged beans vs. Soybean

Winged beans vs. Soybean — In-Depth Nutrition Comparison

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A recap on the differences between winged beans and soybeans

  • Winged beans is higher in copper, manganese, and vitamin B1, yet soybeans are higher in vitamin B6, phosphorus, vitamin B2, folate, iron, selenium, and magnesium.
  • Winged beans covers your daily copper needs 41% more than soybeans.
  • Winged beans contains 2 times more vitamin B1 than soybeans. While winged beans contains 0.295mg of vitamin B1, soybeans contain only 0.155mg.
  • The glycemic index of soybeans is lower.

Food varieties used in this article are Winged beans, mature seeds, cooked, boiled, without salt and Soybeans, mature cooked, boiled, without salt.

Infographic

Winged beans vs Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more CalciumCalcium +39.2%
Contains more CopperCopper +89.9%
Contains more ZincZinc +25.2%
Contains more ManganeseManganese +45.5%
Contains more MagnesiumMagnesium +59.3%
Contains more PotassiumPotassium +83.9%
Contains more IronIron +18.7%
Contains more PhosphorusPhosphorus +60.1%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +151.7%

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin B1Vitamin B1 +90.3%
Contains more Vitamin B3Vitamin B3 +108%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +120.9%
Contains more Vitamin B5Vitamin B5 +14.7%
Contains more Vitamin B6Vitamin B6 +397.9%
Contains more FolateFolate +440%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged beans Soybean DV% diff.
Copper 0.773mg 0.407mg 41%
Fiber 6g 24%
Polyunsaturated fat 1.551g 5.064g 23%
Manganese 1.199mg 0.824mg 16%
Vitamin K 19.2µg 16%
Protein 10.62g 18.21g 15%
Vitamin B6 0.047mg 0.234mg 14%
Phosphorus 153mg 245mg 13%
Vitamin B1 0.295mg 0.155mg 12%
Vitamin B2 0.129mg 0.285mg 12%
Folate 10µg 54µg 11%
Iron 4.33mg 5.14mg 10%
Choline 47.5mg 9%
Selenium 2.9µg 7.3µg 8%
Magnesium 54mg 86mg 8%
Potassium 280mg 515mg 7%
Fats 5.84g 8.97g 5%
Calcium 142mg 102mg 4%
Zinc 1.44mg 1.15mg 3%
Vitamin B3 0.83mg 0.399mg 3%
Carbs 14.94g 8.36g 2%
Vitamin E 0.35mg 2%
Vitamin C 0mg 1.7mg 2%
Saturated fat 0.825g 1.297g 2%
Calories 147kcal 172kcal 1%
Sodium 13mg 1mg 1%
Net carbs 14.94g 2.36g N/A
Sugar 3g N/A
Vitamin B5 0.156mg 0.179mg 0%
Monounsaturated fat 2.153g 1.981g 0%
Tryptophan 0.233mg 0.242mg 0%
Threonine 0.36mg 0.723mg 0%
Isoleucine 0.448mg 0.807mg 0%
Leucine 0.762mg 1.355mg 0%
Lysine 0.652mg 1.108mg 0%
Methionine 0.109mg 0.224mg 0%
Phenylalanine 0.436mg 0.869mg 0%
Valine 0.467mg 0.831mg 0%
Histidine 0.241mg 0.449mg 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +78.7%
Contains more ProteinProtein +71.5%
Contains more FatsFats +53.6%
Contains more OtherOther +35.5%
~equal in Water ~62.55g

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -36.4%
Contains more Poly. FatPolyunsaturated fat +226.5%
~equal in Monounsaturated fat ~1.981g

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.