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  6. Winged bean vs. Navy beans

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

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What are the differences between Winged bean and Navy beans?

  • Winged bean is higher in Copper, Vitamin B1, Vitamin B2, Vitamin B3, and Potassium, however, Navy beans is richer in Folate, Phosphorus, and Magnesium.
  • Winged bean's daily need coverage for Copper is 131% more.
  • Navy beans contains 3 times less Vitamin B3 than Winged bean. Winged bean contains 1.64mg of Vitamin B3, while Navy beans contains 0.649mg.

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

Infographic

Winged bean vs Navy 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
Navy beans
Navy beans
Contains more Potassium +50.6%
Contains more Zinc +35%
Contains more Copper +560%
Contains more Calcium +130%
Contains more Iron +18%
Contains more Magnesium +120.8%
Contains more Phosphorus +220%
Contains less Sodium -100%
Contains more Selenium +314.3%
Equal in Manganese - 0.527
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Potassium +50.6%
Contains more Zinc +35%
Contains more Copper +560%
Contains more Calcium +130%
Contains more Iron +18%
Contains more Magnesium +120.8%
Contains more Phosphorus +220%
Contains less Sodium -100%
Contains more Selenium +314.3%
Equal in Manganese - 0.527

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
Navy beans
Navy beans
Contains more Vitamin B1 +59.9%
Contains more Vitamin B2 +125.8%
Contains more Vitamin B3 +152.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +84%
Contains more Folate +636.8%
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%
Navy 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% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin B1 +59.9%
Contains more Vitamin B2 +125.8%
Contains more Vitamin B3 +152.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +129.3%
Contains more Vitamin B6 +84%
Contains more Folate +636.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Navy beans
Navy beans
Contains more Protein +40.9%
Contains more Fats +45.2%
Contains more Other +55%
Contains more Water +11.2%
Equal in Carbs - 26.05
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
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +40.9%
Contains more Fats +45.2%
Contains more Other +55%
Contains more Water +11.2%
Equal in Carbs - 26.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Navy beans
Navy beans
Contains more Monounsaturated Fat +64.8%
Contains less Saturated Fat -55.9%
Contains more Polyunsaturated fat +181.6%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +64.8%
Contains less Saturated Fat -55.9%
Contains more Polyunsaturated fat +181.6%

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 Navy beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Navy beans Opinion
Net carbs 28.1g 15.55g Winged bean
Protein 11.6g 8.23g Winged bean
Fats 0.9g 0.62g Winged bean
Carbs 28.1g 26.05g Winged bean
Calories 148kcal 140kcal Winged bean
Starch 15.4g Navy beans
Sugar 0.37g Winged bean
Fiber 10.5g Navy beans
Calcium 30mg 69mg Navy beans
Iron 2mg 2.36mg Navy beans
Magnesium 24mg 53mg Navy beans
Phosphorus 45mg 144mg Navy beans
Potassium 586mg 389mg Winged bean
Sodium 35mg 0mg Navy beans
Zinc 1.39mg 1.03mg Winged bean
Copper 1.386mg 0.21mg Winged bean
Manganese 0.532mg 0.527mg Winged bean
Selenium 0.7µg 2.9µg Navy beans
Vitamin E 0.01mg Navy beans
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.379mg 0.237mg Winged bean
Vitamin B2 0.149mg 0.066mg Winged bean
Vitamin B3 1.64mg 0.649mg Winged bean
Vitamin B5 0.116mg 0.266mg Navy beans
Vitamin B6 0.075mg 0.138mg Navy beans
Folate 19µg 140µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.252mg 0.1mg Winged bean
Threonine 0.451mg 0.289mg Winged bean
Isoleucine 0.425mg 0.387mg Winged bean
Leucine 0.64mg 0.7mg Navy beans
Lysine 0.592mg 0.52mg Winged bean
Methionine 0.143mg 0.111mg Winged bean
Phenylalanine 0.451mg 0.471mg Navy beans
Valine 0.599mg 0.504mg Winged bean
Histidine 0.241mg 0.206mg Winged bean
Saturated Fat 0.222g 0.098g Navy beans
Monounsaturated Fat 0.234g 0.142g Winged bean
Polyunsaturated fat 0.174g 0.49g Navy beans
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Navy beans
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 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
20%
Navy beans
Minerals Daily Need Coverage Score
75%
Winged bean
43%
Navy beans

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.8)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.124g)
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

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.