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Winged bean vs. Bean — In-Depth Nutrition Comparison

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How are Winged bean and Bean different?

  • Winged bean has more Copper, Iron, Vitamin B1, Potassium, Vitamin B3, and Vitamin B2, however, Bean is richer in Phosphorus, and Selenium.
  • Winged bean covers your daily need of Copper 131% more than Bean.
  • Winged bean has 7 times more Iron than Bean. Winged bean has 2mg of Iron, while Bean has 0.29mg.

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

Infographic

Winged bean vs Bean 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.
Contains more Iron +589.7%
Contains more Potassium +98%
Contains more Copper +572.8%
Contains more Calcium +66.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +131.1%
Contains less Sodium -97.1%
Contains more Selenium +542.9%
Equal in Zinc - 1.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +589.7%
Contains more Potassium +98%
Contains more Copper +572.8%
Contains more Calcium +66.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +131.1%
Contains less Sodium -97.1%
Contains more Selenium +542.9%
Equal in Zinc - 1.4

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.
:
6
Bean
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +281.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +73.3%
Contains more Folate +26.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B1 +152.7%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +281.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +73.3%
Contains more Folate +26.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +141.7%
Contains more Fats +125%
Contains more Carbs +37.1%
Contains more Other +17%
Contains more Water +26.5%
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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 Protein +141.7%
Contains more Fats +125%
Contains more Carbs +37.1%
Contains more Other +17%
Contains more Water +26.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +568.6%
Contains less Saturated Fat -53.6%
Equal in Polyunsaturated fat - 0.172
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +568.6%
Contains less Saturated Fat -53.6%
Equal in Polyunsaturated fat - 0.172

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Bean Opinion
Net carbs 28.1g 14.99g Winged bean
Protein 11.6g 4.8g Winged bean
Fats 0.9g 0.4g Winged bean
Carbs 28.1g 20.49g Winged bean
Calories 148kcal 105kcal Winged bean
Sugar 7.78g Winged bean
Fiber 5.5g Bean
Calcium 30mg 50mg Bean
Iron 2mg 0.29mg Winged bean
Magnesium 24mg 32mg Bean
Phosphorus 45mg 104mg Bean
Potassium 586mg 296mg Winged bean
Sodium 35mg 1mg Bean
Zinc 1.39mg 1.4mg Bean
Copper 1.386mg 0.206mg Winged bean
Manganese 0.532mg Winged bean
Selenium 0.7µg 4.5µg Bean
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.379mg 0.15mg Winged bean
Vitamin B2 0.149mg 0.06mg Winged bean
Vitamin B3 1.64mg 0.43mg Winged bean
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.075mg 0.13mg Bean
Folate 19µg 24µg Bean
Vitamin K 0.8µg Bean
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.222g 0.103g Bean
Monounsaturated Fat 0.234g 0.035g Winged bean
Polyunsaturated fat 0.174g 0.172g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Winged bean
11%
Bean
Minerals Daily Need Coverage Score
75%
Winged bean
25%
Bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 1)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.119g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean - 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.