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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
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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 +35.3%
Contains more Zinc +82.9%
Contains more Copper +415.2%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 107% 35% 66% 39% 1% 21% 90%
Contains more Potassium +35.3%
Contains more Zinc +82.9%
Contains more Copper +415.2%
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%

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 +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
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% 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

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 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
Starch g g
Fructose g g
Sugar g 0.32g Winged bean
Fiber g 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
Vitamin A 0IU 6IU Black turtle bean
Vitamin E mg 0.87mg Black turtle bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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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
17
Black turtle bean
Mineral Summary Score
85
Winged bean
47
Black turtle 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
49%
Black turtle bean
Carbohydrates
28%
Winged bean
24%
Black turtle bean
Fats
4%
Winged bean
2%
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

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. 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.