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Winged bean vs Adzuki bean - In-Depth Nutrition Comparison

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Differences between Winged bean and Adzuki bean

  • Winged bean has more Copper, Vitamin B1, Vitamin B2, and Vitamin B3, while Adzuki bean has more Folate, Phosphorus, Magnesium, and Vitamin B5.
  • Winged bean's daily need coverage for Copper is 121% higher.
  • Adzuki bean contains 3 times less Vitamin B1 than Winged bean. Winged bean contains 0.379mg of Vitamin B1, while Adzuki bean contains 0.115mg.

The food types used in this comparison are Winged bean tuber, raw and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Winged bean vs Adzuki 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +10.2%
Contains more Copper +365.1%
Contains more Magnesium +116.7%
Contains more Phosphorus +273.3%
Contains less Sodium -77.1%
Contains more Zinc +27.3%
Equal in Calcium - 28
Equal in Iron - 2
Equal in Potassium - 532
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Potassium +10.2%
Contains more Copper +365.1%
Contains more Magnesium +116.7%
Contains more Phosphorus +273.3%
Contains less Sodium -77.1%
Contains more Zinc +27.3%
Equal in Calcium - 28
Equal in Iron - 2
Equal in Potassium - 532

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +229.6%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +128.7%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +270.7%
Contains more Vitamin B6 +28%
Contains more Folate +536.8%
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 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin B1 +229.6%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +128.7%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +270.7%
Contains more Vitamin B6 +28%
Contains more Folate +536.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Adzuki bean
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Adzuki bean Opinion
Net carbs 28.1g 17.47g Winged bean
Protein 11.6g 7.52g Winged bean
Fats 0.9g 0.1g Winged bean
Carbs 28.1g 24.77g Winged bean
Calories 148kcal 128kcal Winged bean
Starch g g
Fructose g g
Sugar g g
Fiber g 7.3g Adzuki bean
Calcium 30mg 28mg Winged bean
Iron 2mg 2mg
Magnesium 24mg 52mg Adzuki bean
Phosphorus 45mg 168mg Adzuki bean
Potassium 586mg 532mg Winged bean
Sodium 35mg 8mg Adzuki bean
Zinc 1.39mg 1.77mg Adzuki bean
Copper 1.386mg 0.298mg Winged bean
Vitamin A 0IU 6IU Adzuki bean
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.115mg Winged bean
Vitamin B2 0.149mg 0.064mg Winged bean
Vitamin B3 1.64mg 0.717mg Winged bean
Vitamin B5 0.116mg 0.43mg Adzuki bean
Vitamin B6 0.075mg 0.096mg Adzuki bean
Folate 19µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.252mg 0.072mg Winged bean
Threonine 0.451mg 0.255mg Winged bean
Isoleucine 0.425mg 0.3mg Winged bean
Leucine 0.64mg 0.632mg Winged bean
Lysine 0.592mg 0.567mg Winged bean
Methionine 0.143mg 0.079mg Winged bean
Phenylalanine 0.451mg 0.398mg Winged bean
Valine 0.599mg 0.387mg Winged bean
Histidine 0.241mg 0.198mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.222g 0.036g Adzuki bean
Monounsaturated Fat 0.234g 0.009g Winged bean
Polyunsaturated fat 0.174g 0.021g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Adzuki bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
16
Adzuki bean
Mineral Summary Score
85
Winged bean
49
Adzuki bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
45%
Adzuki bean
Carbohydrates
28%
Winged bean
25%
Adzuki bean
Fats
4%
Winged bean
0%
Adzuki bean

Comparison summary

Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.186g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.