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Winged bean vs Kidney bean - In-Depth Nutrition Comparison

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What are the main differences between Winged bean and Kidney bean?

  • Winged bean is richer in Copper, while Kidney bean is higher in Folate, Iron, Phosphorus, Magnesium, Vitamin B6, Potassium, Manganese, Vitamin B5, and Zinc.
  • Kidney bean's daily need coverage for Folate is 94% higher.

We used Winged bean tuber, raw and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Winged bean vs Kidney 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Winged bean
Winged bean
1
:
7
Kidney bean
Kidney bean
Contains more Copper +44.7%
Contains more Calcium +376.7%
Contains more Iron +310%
Contains more Magnesium +483.3%
Contains more Phosphorus +804.4%
Contains more Potassium +139.9%
Contains less Sodium -31.4%
Contains more Zinc +100.7%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Copper +44.7%
Contains more Calcium +376.7%
Contains more Iron +310%
Contains more Magnesium +483.3%
Contains more Phosphorus +804.4%
Contains more Potassium +139.9%
Contains less Sodium -31.4%
Contains more Zinc +100.7%

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
Winged bean
Winged bean
0
:
9
Kidney bean
Kidney bean
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.6%
Contains more Vitamin B2 +47%
Contains more Vitamin B3 +25.6%
Contains more Vitamin B5 +572.4%
Contains more Vitamin B6 +429.3%
Contains more Folate +1973.7%
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 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% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39.6%
Contains more Vitamin B2 +47%
Contains more Vitamin B3 +25.6%
Contains more Vitamin B5 +572.4%
Contains more Vitamin B6 +429.3%
Contains more Folate +1973.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
2
:
3
Kidney bean
Kidney bean
Contains more Water +388.5%
Contains more Protein +103.3%
Contains more Carbs +113.6%
Contains more Other +91.5%
Equal in Fats - 0.83
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 bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Water +388.5%
Contains more Protein +103.3%
Contains more Carbs +113.6%
Contains more Other +91.5%
Equal in Fats - 0.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +265.6%
Contains less Saturated Fat -45.9%
Contains more Polyunsaturated fat +162.6%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +265.6%
Contains less Saturated Fat -45.9%
Contains more Polyunsaturated fat +162.6%

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

All nutrients comparison - raw data values

Nutrient Winged bean Kidney bean Opinion
Net carbs 28.1g 35.11g Kidney bean
Protein 11.6g 23.58g Kidney bean
Fats 0.9g 0.83g Winged bean
Carbs 28.1g 60.01g Kidney bean
Calories 148kcal 333kcal Kidney bean
Sugar 2.23g Winged bean
Fiber 24.9g Kidney bean
Calcium 30mg 143mg Kidney bean
Iron 2mg 8.2mg Kidney bean
Magnesium 24mg 140mg Kidney bean
Phosphorus 45mg 407mg Kidney bean
Potassium 586mg 1406mg Kidney bean
Sodium 35mg 24mg Kidney bean
Zinc 1.39mg 2.79mg Kidney bean
Copper 1.386mg 0.958mg Winged bean
Vitamin E 0.22mg Kidney bean
Vitamin C 0mg 4.5mg Kidney bean
Vitamin B1 0.379mg 0.529mg Kidney bean
Vitamin B2 0.149mg 0.219mg Kidney bean
Vitamin B3 1.64mg 2.06mg Kidney bean
Vitamin B5 0.116mg 0.78mg Kidney bean
Vitamin B6 0.075mg 0.397mg Kidney bean
Folate 19µg 394µg Kidney bean
Vitamin K 19µg Kidney bean
Tryptophan 0.252mg 0.279mg Kidney bean
Threonine 0.451mg 0.992mg Kidney bean
Isoleucine 0.425mg 1.041mg Kidney bean
Leucine 0.64mg 1.882mg Kidney bean
Lysine 0.592mg 1.618mg Kidney bean
Methionine 0.143mg 0.355mg Kidney bean
Phenylalanine 0.451mg 1.275mg Kidney bean
Valine 0.599mg 1.233mg Kidney bean
Histidine 0.241mg 0.656mg Kidney bean
Saturated Fat 0.222g 0.12g Kidney bean
Monounsaturated Fat 0.234g 0.064g Winged bean
Polyunsaturated fat 0.174g 0.457g Kidney bean

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Winged bean
60%
Kidney bean
Minerals Daily Need Coverage Score
85%
Winged bean
143%
Kidney bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.23g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.7)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.