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  6. Winged bean vs. Black turtle bean

Winged bean vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between Winged bean and Black turtle bean?

  • Winged bean is richer in Copper, Vitamin B1, Manganese, Vitamin B2, Vitamin B3, and Zinc, while Black turtle bean is higher in Folate, Phosphorus, Iron, and Magnesium.
  • Winged bean's daily need coverage for Copper is 124% higher.
  • Black turtle bean has 3 times less Vitamin B3 than Winged bean. Winged bean has 1.64mg of Vitamin B3, while Black turtle bean has 0.527mg.

We used Winged bean tuber, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Winged bean vs Black turtle 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.
Winged bean
Winged bean
4
:
6
Black turtle bean
Black turtle bean
Contains more Potassium +35.3%
Contains more Zinc +82.9%
Contains more Copper +415.2%
Contains more Manganese +62.7%
Contains more Calcium +83.3%
Contains more Iron +42.5%
Contains more Magnesium +104.2%
Contains more Phosphorus +237.8%
Contains less Sodium -91.4%
Contains more Selenium +71.4%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Potassium +35.3%
Contains more Zinc +82.9%
Contains more Copper +415.2%
Contains more Manganese +62.7%
Contains more Calcium +83.3%
Contains more Iron +42.5%
Contains more Magnesium +104.2%
Contains more Phosphorus +237.8%
Contains less Sodium -91.4%
Contains more Selenium +71.4%

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.
Winged bean
Winged bean
3
:
6
Black turtle bean
Black turtle bean
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +166.1%
Contains more Vitamin B3 +211.2%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +124.1%
Contains more Folate +352.6%
Equal in Vitamin B6 - 0.077
Winged bean
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%
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +166.1%
Contains more Vitamin B3 +211.2%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +124.1%
Contains more Folate +352.6%
Equal in Vitamin B6 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Black turtle bean
Black turtle bean
Contains more Protein +41.8%
Contains more Fats +157.1%
Contains more Carbs +15.4%
Contains more Other +44.9%
Contains more Water +14.5%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Black turtle bean
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +41.8%
Contains more Fats +157.1%
Contains more Carbs +15.4%
Contains more Other +44.9%
Contains more Water +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Black turtle bean
Black turtle bean
Contains more Monounsaturated Fat +680%
Contains more Polyunsaturated fat +16.8%
Contains less Saturated Fat -59.9%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Black turtle bean
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +680%
Contains more Polyunsaturated fat +16.8%
Contains less Saturated Fat -59.9%

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 Black turtle bean
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Black turtle bean Opinion
Net carbs 28.1g 16.05g Winged bean
Protein 11.6g 8.18g Winged bean
Fats 0.9g 0.35g Winged bean
Carbs 28.1g 24.35g Winged bean
Calories 148kcal 130kcal Winged bean
Sugar 0.32g Winged bean
Fiber 8.3g Black turtle bean
Calcium 30mg 55mg Black turtle bean
Iron 2mg 2.85mg Black turtle bean
Magnesium 24mg 49mg Black turtle bean
Phosphorus 45mg 152mg Black turtle bean
Potassium 586mg 433mg Winged bean
Sodium 35mg 3mg Black turtle bean
Zinc 1.39mg 0.76mg Winged bean
Copper 1.386mg 0.269mg Winged bean
Manganese 0.532mg 0.327mg Winged bean
Selenium 0.7µg 1.2µg Black turtle bean
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Vitamin B1 0.379mg 0.225mg Winged bean
Vitamin B2 0.149mg 0.056mg Winged bean
Vitamin B3 1.64mg 0.527mg Winged bean
Vitamin B5 0.116mg 0.26mg Black turtle bean
Vitamin B6 0.075mg 0.077mg Black turtle bean
Folate 19µg 86µg Black turtle bean
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.252mg 0.097mg Winged bean
Threonine 0.451mg 0.344mg Winged bean
Isoleucine 0.425mg 0.361mg Winged bean
Leucine 0.64mg 0.653mg Black turtle bean
Lysine 0.592mg 0.562mg Winged bean
Methionine 0.143mg 0.123mg Winged bean
Phenylalanine 0.451mg 0.442mg Winged bean
Valine 0.599mg 0.428mg Winged bean
Histidine 0.241mg 0.228mg Winged bean
Saturated Fat 0.222g 0.089g Black turtle bean
Monounsaturated Fat 0.234g 0.03g Winged bean
Polyunsaturated fat 0.174g 0.149g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Black turtle 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
17%
Black turtle bean
Minerals Daily Need Coverage Score
75%
Winged bean
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.1)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.133g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.