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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.

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
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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 Copper +38.6%
Contains more Iron +335%
Contains more Calcium +433.3%
Contains more Potassium +156%
Contains more Magnesium +566.7%
Contains more Zinc +58.3%
Contains more Phosphorus +877.8%
Contains less Sodium -74.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Copper +38.6%
Contains more Iron +335%
Contains more Calcium +433.3%
Contains more Potassium +156%
Contains more Magnesium +566.7%
Contains more Zinc +58.3%
Contains more Phosphorus +877.8%
Contains less Sodium -74.3%

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 A +∞%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +19.2%
Contains more Vitamin B5 +675%
Contains more Vitamin B6 +281.3%
Contains more Folate +2236.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +29.5%
Contains more Vitamin B3 +19.2%
Contains more Vitamin B5 +675%
Contains more Vitamin B6 +281.3%
Contains more Folate +2236.8%

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
65
Black turtle bean
Mineral Summary Score
85
Winged bean
150
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
128%
Black turtle bean
Carbohydrates
28%
Winged bean
63%
Black turtle bean
Fats
4%
Winged bean
4%
Black turtle bean

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Black turtle bean
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.01g)
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 - 26mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Winged bean Black turtle bean Opinion
Calories 148 339 Black turtle bean
Protein 11.6 21.25 Black turtle bean
Fats 0.9 0.9
Vitamin C 0 0
Carbs 28.1 63.25 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2 8.7 Black turtle bean
Calcium 30 160 Black turtle bean
Potassium 586 1500 Black turtle bean
Magnesium 24 160 Black turtle bean
Sugar 2.12 Winged bean
Fiber 15.5 Black turtle bean
Copper 1.386 1 Winged bean
Zinc 1.39 2.2 Black turtle bean
Starch
Phosphorus 45 440 Black turtle bean
Sodium 35 9 Black turtle bean
Vitamin A 0 17 Black turtle bean
Vitamin E 0.21 Black turtle bean
Vitamin D 0 0
Vitamin B1 0.379 0.9 Black turtle bean
Vitamin B2 0.149 0.193 Black turtle bean
Vitamin B3 1.64 1.955 Black turtle bean
Vitamin B5 0.116 0.899 Black turtle bean
Vitamin B6 0.075 0.286 Black turtle bean
Vitamin B12 0 0
Vitamin K 5.6 Black turtle bean
Folate 19 444 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.222 0.232 Winged bean
Monounsaturated Fat 0.234 0.078 Winged bean
Polyunsaturated fat 0.174 0.387 Black turtle bean
Tryptophan 0.252 0.252
Threonine 0.451 0.894 Black turtle bean
Isoleucine 0.425 0.938 Black turtle bean
Leucine 0.64 1.697 Black turtle bean
Lysine 0.592 1.459 Black turtle bean
Methionine 0.143 0.32 Black turtle bean
Phenylalanine 0.451 1.149 Black turtle bean
Valine 0.599 1.112 Black turtle bean
Histidine 0.241 0.592 Black turtle bean
Fructose

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/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.