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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.
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more PotassiumPotassium +44.7%
Contains more CopperCopper +541.7%
Contains more ZincZinc +39%
Contains more ManganeseManganese +23.7%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +16.7%
Contains more IronIron +11%
Contains more PhosphorusPhosphorus +206.7%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +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.
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin B1Vitamin B1 +136.9%
Contains more Vitamin B2Vitamin B2 +156.9%
Contains more Vitamin B3Vitamin B3 +183.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +89.7%
Contains more Vitamin B6Vitamin B6 +60%
Contains more FolateFolate +584.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Kidney beans DV% diff.
Copper 1.386mg 0.216mg 130%
Folate 19µg 130µg 28%
Fiber 6.4g 26%
Vitamin B1 0.379mg 0.16mg 18%
Phosphorus 45mg 138mg 13%
Vitamin B3 1.64mg 0.578mg 7%
Vitamin B2 0.149mg 0.058mg 7%
Vitamin K 8.4µg 7%
Choline 30.5mg 6%
Protein 11.6g 8.67g 6%
Potassium 586mg 405mg 5%
Magnesium 24mg 42mg 4%
Zinc 1.39mg 1mg 4%
Manganese 0.532mg 0.43mg 4%
Iron 2mg 2.22mg 3%
Vitamin B6 0.075mg 0.12mg 3%
Carbs 28.1g 22.8g 2%
Vitamin B5 0.116mg 0.22mg 2%
Saturated fat 0.222g 0.073g 1%
Polyunsaturated fat 0.174g 0.278g 1%
Calories 148kcal 127kcal 1%
Selenium 0.7µg 1.1µg 1%
Sodium 35mg 1mg 1%
Calcium 30mg 35mg 1%
Vitamin C 0mg 1.2mg 1%
Fats 0.9g 0.5g 1%
Net carbs 28.1g 16.4g N/A
Sugar 0.32g N/A
Vitamin E 0.03mg 0%
Monounsaturated fat 0.234g 0.039g 0%
Tryptophan 0.252mg 0.104mg 0%
Threonine 0.451mg 0.319mg 0%
Isoleucine 0.425mg 0.41mg 0%
Leucine 0.64mg 0.736mg 0%
Lysine 0.592mg 0.607mg 0%
Methionine 0.143mg 0.113mg 0%
Phenylalanine 0.451mg 0.511mg 0%
Valine 0.599mg 0.5mg 0%
Histidine 0.241mg 0.238mg 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
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 ProteinProtein +33.8%
Contains more FatsFats +80%
Contains more CarbsCarbs +23.2%
Contains more OtherOther +83.5%
Contains more WaterWater +16.6%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +500%
Contains less Sat. FatSaturated fat -67.1%
Contains more Poly. FatPolyunsaturated fat +59.8%

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. 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.