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Winged bean vs. Beans — In-Depth Nutrition Comparison

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How are winged bean and beans different?

  • Winged bean has more copper, iron, vitamin B1, potassium, vitamin B3, and vitamin B2; however, beans are richer in phosphorus and selenium.
  • Winged bean covers your daily need for copper, 131% more than beans.
  • Winged bean has 7 times more iron than beans. Winged bean has 2mg of iron, while beans have 0.29mg.

Winged bean tuber, raw and Beans, baked, canned, no salt added types were used in this article.

Infographic

Winged bean vs Beans infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more PotassiumPotassium +98%
Contains more IronIron +589.7%
Contains more CopperCopper +572.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +66.7%
Contains more PhosphorusPhosphorus +131.1%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +542.9%
~equal in Zinc ~1.4mg

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Beans
7
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B1Vitamin B1 +152.7%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B3Vitamin B3 +281.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +73.3%
Contains more FolateFolate +26.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Beans DV% diff.
Copper 1.386mg 0.206mg 131%
Manganese 0.532mg 23%
Fiber 5.5g 22%
Iron 2mg 0.29mg 21%
Vitamin B1 0.379mg 0.15mg 19%
Protein 11.6g 4.8g 14%
Potassium 586mg 296mg 9%
Vitamin B3 1.64mg 0.43mg 8%
Phosphorus 45mg 104mg 8%
Vitamin B2 0.149mg 0.06mg 7%
Selenium 0.7µg 4.5µg 7%
Choline 30.8mg 6%
Vitamin B6 0.075mg 0.13mg 4%
Vitamin C 0mg 3.1mg 3%
Carbs 28.1g 20.49g 3%
Vitamin B5 0.116mg 2%
Calories 148kcal 105kcal 2%
Magnesium 24mg 32mg 2%
Calcium 30mg 50mg 2%
Vitamin E 0.15mg 1%
Vitamin K 0.8µg 1%
Vitamin A 0µg 5µg 1%
Fats 0.9g 0.4g 1%
Folate 19µg 24µg 1%
Saturated fat 0.222g 0.103g 1%
Sodium 35mg 1mg 1%
Net carbs 28.1g 14.99g N/A
Sugar 7.78g N/A
Zinc 1.39mg 1.4mg 0%
Monounsaturated fat 0.234g 0.035g 0%
Polyunsaturated fat 0.174g 0.172g 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +141.7%
Contains more FatsFats +125%
Contains more CarbsCarbs +37.1%
Contains more OtherOther +17%
Contains more WaterWater +26.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +568.6%
Contains less Sat. FatSaturated fat -53.6%
~equal in Polyunsaturated fat ~0.172g

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.