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Winged bean vs Baked beans - In-Depth Nutrition Comparison

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The main differences between Winged bean and Baked beans

  • Winged bean is richer in Copper, Vitamin B1, Manganese, Vitamin B3, and Vitamin B2, yet Baked beans are richer in Phosphorus, Selenium, and Folate.
  • Daily need coverage for Copper from Winged bean is 136% higher.
  • Winged bean contains 4 times more Vitamin B3 than Baked beans. Winged bean contains 1.64mg of Vitamin B3, while Baked beans contain 0.408mg.
  • Winged bean contains less Saturated Fat.

Food types used in this article are Winged bean tuber, raw and Beans, baked, home prepared.

Infographic

Winged bean vs Baked 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +63.7%
Contains less Sodium -91.7%
Contains more Zinc +90.4%
Contains more Copper +771.7%
Contains more Calcium +103.3%
Contains more Magnesium +79.2%
Contains more Phosphorus +142.2%
Equal in Iron - 1.99
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 75% 31% 47% 32% 56% 20% 53%
Contains more Potassium +63.7%
Contains less Sodium -91.7%
Contains more Zinc +90.4%
Contains more Copper +771.7%
Contains more Calcium +103.3%
Contains more Magnesium +79.2%
Contains more Phosphorus +142.2%
Equal in Iron - 1.99

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 +178.7%
Contains more Vitamin B2 +204.1%
Contains more Vitamin B3 +302%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +33.6%
Contains more Vitamin B6 +20%
Contains more Folate +152.6%
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 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin B1 +178.7%
Contains more Vitamin B2 +204.1%
Contains more Vitamin B3 +302%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +33.6%
Contains more Vitamin B6 +20%
Contains more Folate +152.6%

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 Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Baked beans Opinion
Net carbs 28.1g 16.13g Winged bean
Protein 11.6g 5.54g Winged bean
Fats 0.9g 5.15g Baked beans
Carbs 28.1g 21.63g Winged bean
Calories 148kcal 155kcal Baked beans
Starch g g
Fructose g g
Sugar g g
Fiber g 5.5g Baked beans
Calcium 30mg 61mg Baked beans
Iron 2mg 1.99mg Winged bean
Magnesium 24mg 43mg Baked beans
Phosphorus 45mg 109mg Baked beans
Potassium 586mg 358mg Winged bean
Sodium 35mg 422mg Winged bean
Zinc 1.39mg 0.73mg Winged bean
Copper 1.386mg 0.159mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.1mg Baked beans
Vitamin B1 0.379mg 0.136mg Winged bean
Vitamin B2 0.149mg 0.049mg Winged bean
Vitamin B3 1.64mg 0.408mg Winged bean
Vitamin B5 0.116mg 0.155mg Baked beans
Vitamin B6 0.075mg 0.09mg Baked beans
Folate 19µg 48µg Baked beans
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.252mg 0.067mg Winged bean
Threonine 0.451mg 0.228mg Winged bean
Isoleucine 0.425mg 0.242mg Winged bean
Leucine 0.64mg 0.428mg Winged bean
Lysine 0.592mg 0.379mg Winged bean
Methionine 0.143mg 0.086mg Winged bean
Phenylalanine 0.451mg 0.287mg Winged bean
Valine 0.599mg 0.282mg Winged bean
Histidine 0.241mg 0.153mg Winged bean
Cholesterol 0mg 5mg Winged bean
Trans Fat 0g 0g
Saturated Fat 0.222g 1.948g Winged bean
Monounsaturated Fat 0.234g 2.133g Baked beans
Polyunsaturated fat 0.174g 0.74g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Baked beans
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
10
Baked beans
Mineral Summary Score
85
Winged bean
41
Baked beans

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
33%
Baked beans
Carbohydrates
28%
Winged bean
22%
Baked beans
Fats
4%
Winged bean
24%
Baked beans

Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 387mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.726g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 8)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.