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

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What are the main differences between winged beans and white beans?

Winged beans is richer in copper, manganese, vitamin B1, iron, vitamin B2, phosphorus, and calcium, yet white beans is richer in folate and potassium.
Winged beans's daily need coverage for copper is 54% higher.
Winged beans has 6 times more vitamin B3 than white beans. Winged beans has 0.83mg of vitamin B3, while white beans has 0.14mg.

We used Winged beans, mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt types in this comparison.

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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

White beans

Contains more CalciumCalcium	+57.8%
Contains more IronIron	+17%
Contains more CopperCopper	+169.3%
Contains more PhosphorusPhosphorus	+35.4%
Contains more ManganeseManganese	+88.5%
Contains more SeleniumSelenium	+123.1%

Contains more MagnesiumMagnesium	+16.7%
Contains more PotassiumPotassium	+100.4%
Contains less SodiumSodium	-53.8%

~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

White beans

Contains more Vitamin B1Vitamin B1	+150%
Contains more Vitamin B2Vitamin B2	+180.4%
Contains more Vitamin B3Vitamin B3	+492.9%

Contains more Vitamin B5Vitamin B5	+46.8%
Contains more Vitamin B6Vitamin B6	+97.9%
Contains more FolateFolate	+710%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.773mg	0.287mg	54%
Fiber		6.3g	25%
Manganese	1.199mg	0.636mg	24%
Folate	10µg	81µg	18%
Vitamin B1	0.295mg	0.118mg	15%
Polyunsaturated fat	1.551g	0.152g	9%
Fats	5.84g	0.35g	8%
Potassium	280mg	561mg	8%
Iron	4.33mg	3.7mg	8%
Vitamin E		0.94mg	6%
Phosphorus	153mg	113mg	6%
Vitamin B2	0.129mg	0.046mg	6%
Choline		35.1mg	6%
Monounsaturated fat	2.153g	0.031g	5%
Calcium	142mg	90mg	5%
Vitamin B3	0.83mg	0.14mg	4%
Vitamin B6	0.047mg	0.093mg	4%
Saturated fat	0.825g	0.091g	3%
Selenium	2.9µg	1.3µg	3%
Carbs	14.94g	25.09g	3%
Vitamin K		3.5µg	3%
Magnesium	54mg	63mg	2%
Protein	10.62g	9.73g	2%
Vitamin B5	0.156mg	0.229mg	1%
Zinc	1.44mg	1.38mg	1%
Calories	147kcal	139kcal	0%
Net carbs	14.94g	18.79g	N/A
Sugar		0.34g	N/A
Sodium	13mg	6mg	0%
Tryptophan	0.233mg	0.115mg	0%
Threonine	0.36mg	0.409mg	0%
Isoleucine	0.448mg	0.429mg	0%
Leucine	0.762mg	0.776mg	0%
Lysine	0.652mg	0.668mg	0%
Methionine	0.109mg	0.146mg	0%
Phenylalanine	0.436mg	0.526mg	0%
Valine	0.467mg	0.509mg	0%
Histidine	0.241mg	0.271mg	0%