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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.
  • Winged bean has a higher glycemic index (32) than black turtle bean (20).

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more PotassiumPotassium +35.3%
Contains more CopperCopper +415.2%
Contains more ZincZinc +82.9%
Contains more ManganeseManganese +62.7%
Contains more MagnesiumMagnesium +104.2%
Contains more CalciumCalcium +83.3%
Contains more IronIron +42.5%
Contains more PhosphorusPhosphorus +237.8%
Contains less SodiumSodium -91.4%
Contains more SeleniumSelenium +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.
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%
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% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B1Vitamin B1 +68.4%
Contains more Vitamin B2Vitamin B2 +166.1%
Contains more Vitamin B3Vitamin B3 +211.2%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more FolateFolate +352.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.077mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Black turtle bean DV% diff.
Copper 1.386mg 0.269mg 124%
Fiber 8.3g 33%
Folate 19µg 86µg 17%
Phosphorus 45mg 152mg 15%
Vitamin B1 0.379mg 0.225mg 13%
Iron 2mg 2.85mg 11%
Manganese 0.532mg 0.327mg 9%
Vitamin B3 1.64mg 0.527mg 7%
Vitamin B2 0.149mg 0.056mg 7%
Protein 11.6g 8.18g 7%
Magnesium 24mg 49mg 6%
Zinc 1.39mg 0.76mg 6%
Choline 32.6mg 6%
Vitamin E 0.87mg 6%
Potassium 586mg 433mg 5%
Calcium 30mg 55mg 3%
Vitamin K 3.3µg 3%
Vitamin B5 0.116mg 0.26mg 3%
Saturated fat 0.222g 0.089g 1%
Monounsaturated fat 0.234g 0.03g 1%
Calories 148kcal 130kcal 1%
Selenium 0.7µg 1.2µg 1%
Sodium 35mg 3mg 1%
Carbs 28.1g 24.35g 1%
Fats 0.9g 0.35g 1%
Net carbs 28.1g 16.05g N/A
Sugar 0.32g N/A
Vitamin B6 0.075mg 0.077mg 0%
Polyunsaturated fat 0.174g 0.149g 0%
Tryptophan 0.252mg 0.097mg 0%
Threonine 0.451mg 0.344mg 0%
Isoleucine 0.425mg 0.361mg 0%
Leucine 0.64mg 0.653mg 0%
Lysine 0.592mg 0.562mg 0%
Methionine 0.143mg 0.123mg 0%
Phenylalanine 0.451mg 0.442mg 0%
Valine 0.599mg 0.428mg 0%
Histidine 0.241mg 0.228mg 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
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 ProteinProtein +41.8%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +15.4%
Contains more OtherOther +44.9%
Contains more WaterWater +14.5%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +680%
Contains more Poly. FatPolyunsaturated fat +16.8%
Contains less Sat. FatSaturated fat -59.9%

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.