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  6. Winged bean vs. Kidney beans

Winged bean vs. Kidney beans — In-Depth Nutrition Comparison

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What are the differences between Winged bean and Kidney beans?

  • Winged bean is higher in Copper, Vitamin B1, Vitamin B2, Vitamin B3, and Potassium, however, Kidney beans is richer in Folate, and Phosphorus.
  • Winged bean's daily need coverage for Copper is 130% more.
  • Kidney beans contains 3 times less Vitamin B3 than Winged bean. Winged bean contains 1.64mg of Vitamin B3, while Kidney beans contains 0.578mg.

We used Winged bean tuber, raw and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Winged bean vs Kidney beans 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
Kidney beans
Kidney beans
Contains more Potassium +44.7%
Contains more Zinc +39%
Contains more Copper +541.7%
Contains more Manganese +23.7%
Contains more Calcium +16.7%
Contains more Iron +11%
Contains more Magnesium +75%
Contains more Phosphorus +206.7%
Contains less Sodium -97.1%
Contains more Selenium +57.1%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Potassium +44.7%
Contains more Zinc +39%
Contains more Copper +541.7%
Contains more Manganese +23.7%
Contains more Calcium +16.7%
Contains more Iron +11%
Contains more Magnesium +75%
Contains more Phosphorus +206.7%
Contains less Sodium -97.1%
Contains more Selenium +57.1%

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.
Winged bean
Winged bean
3
:
6
Kidney beans
Kidney beans
Contains more Vitamin B1 +136.9%
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +183.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +89.7%
Contains more Vitamin B6 +60%
Contains more Folate +584.2%
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%
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin B1 +136.9%
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +183.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +89.7%
Contains more Vitamin B6 +60%
Contains more Folate +584.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Kidney beans
Kidney beans
Contains more Protein +33.8%
Contains more Fats +80%
Contains more Carbs +23.2%
Contains more Other +83.5%
Contains more Water +16.6%
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
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +33.8%
Contains more Fats +80%
Contains more Carbs +23.2%
Contains more Other +83.5%
Contains more Water +16.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Kidney beans
Kidney beans
Contains more Monounsaturated Fat +500%
Contains less Saturated Fat -67.1%
Contains more Polyunsaturated fat +59.8%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +500%
Contains less Saturated Fat -67.1%
Contains more Polyunsaturated fat +59.8%

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 Kidney beans
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 Kidney beans Opinion
Net carbs 28.1g 16.4g Winged bean
Protein 11.6g 8.67g Winged bean
Fats 0.9g 0.5g Winged bean
Carbs 28.1g 22.8g Winged bean
Calories 148kcal 127kcal Winged bean
Sugar 0.32g Winged bean
Fiber 6.4g Kidney beans
Calcium 30mg 35mg Kidney beans
Iron 2mg 2.22mg Kidney beans
Magnesium 24mg 42mg Kidney beans
Phosphorus 45mg 138mg Kidney beans
Potassium 586mg 405mg Winged bean
Sodium 35mg 1mg Kidney beans
Zinc 1.39mg 1mg Winged bean
Copper 1.386mg 0.216mg Winged bean
Manganese 0.532mg 0.43mg Winged bean
Selenium 0.7µg 1.1µg Kidney beans
Vitamin E 0.03mg Kidney beans
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.379mg 0.16mg Winged bean
Vitamin B2 0.149mg 0.058mg Winged bean
Vitamin B3 1.64mg 0.578mg Winged bean
Vitamin B5 0.116mg 0.22mg Kidney beans
Vitamin B6 0.075mg 0.12mg Kidney beans
Folate 19µg 130µg Kidney beans
Vitamin K 8.4µg Kidney beans
Tryptophan 0.252mg 0.104mg Winged bean
Threonine 0.451mg 0.319mg Winged bean
Isoleucine 0.425mg 0.41mg Winged bean
Leucine 0.64mg 0.736mg Kidney beans
Lysine 0.592mg 0.607mg Kidney beans
Methionine 0.143mg 0.113mg Winged bean
Phenylalanine 0.451mg 0.511mg Kidney beans
Valine 0.599mg 0.5mg Winged bean
Histidine 0.241mg 0.238mg Winged bean
Saturated Fat 0.222g 0.073g Kidney beans
Monounsaturated Fat 0.234g 0.039g Winged bean
Polyunsaturated fat 0.174g 0.278g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
Minerals Daily Need Coverage Score
75%
Winged bean
38%
Kidney beans

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 - $0.7)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 10)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.