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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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A recap on differences between winged bean and black turtle bean

  • Winged bean is higher in copper, yet black turtle bean is higher in folate, iron, phosphorus, vitamin B1, magnesium, potassium, manganese, vitamin B6, and vitamin B5.
  • Black turtle bean covers your daily folate needs 106% more than winged bean.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Winged bean tuber, raw and Beans, black turtle, mature seeds, raw.

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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CopperCopper +38.6%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +156%
Contains more IronIron +335%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +877.8%
Contains less SodiumSodium -74.3%
Contains more ManganeseManganese +88%
Contains more SeleniumSelenium +357.1%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B5Vitamin B5 +675%
Contains more Vitamin B6Vitamin B6 +281.3%
Contains more FolateFolate +2236.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Black turtle bean DV% diff.
Folate 19µg 444µg 106%
Iron 2mg 8.7mg 84%
Fiber 15.5g 62%
Phosphorus 45mg 440mg 56%
Vitamin B1 0.379mg 0.9mg 43%
Copper 1.386mg 1mg 43%
Magnesium 24mg 160mg 32%
Potassium 586mg 1500mg 27%
Manganese 0.532mg 1mg 20%
Protein 11.6g 21.25g 19%
Vitamin B6 0.075mg 0.286mg 16%
Vitamin B5 0.116mg 0.899mg 16%
Calcium 30mg 160mg 13%
Carbs 28.1g 63.25g 12%
Calories 148kcal 339kcal 10%
Zinc 1.39mg 2.2mg 7%
Selenium 0.7µg 3.2µg 5%
Vitamin K 5.6µg 5%
Vitamin B2 0.149mg 0.193mg 3%
Vitamin B3 1.64mg 1.955mg 2%
Vitamin E 0.21mg 1%
Polyunsaturated fat 0.174g 0.387g 1%
Sodium 35mg 9mg 1%
Fats 0.9g 0.9g 0%
Net carbs 28.1g 47.75g N/A
Sugar 2.12g N/A
Saturated fat 0.222g 0.232g 0%
Monounsaturated fat 0.234g 0.078g 0%
Tryptophan 0.252mg 0.252mg 0%
Threonine 0.451mg 0.894mg 0%
Isoleucine 0.425mg 0.938mg 0%
Leucine 0.64mg 1.697mg 0%
Lysine 0.592mg 1.459mg 0%
Methionine 0.143mg 0.32mg 0%
Phenylalanine 0.451mg 1.149mg 0%
Valine 0.599mg 1.112mg 0%
Histidine 0.241mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +421.8%
Contains more ProteinProtein +83.2%
Contains more CarbsCarbs +125.1%
Contains more OtherOther +80%
~equal in Fats ~0.9g

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +122.4%
~equal in Saturated fat ~0.232g

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/175186/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.