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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 are richer in folate, phosphorus, and magnesium.
  • Winged bean's daily need coverage for copper is 131% more.
  • Navy beans contain 3 times less vitamin B3 than winged bean. Winged bean contains 1.64mg of vitamin B3, while navy beans contain 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.
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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more PotassiumPotassium +50.6%
Contains more CopperCopper +560%
Contains more ZincZinc +35%
Contains more MagnesiumMagnesium +120.8%
Contains more CalciumCalcium +130%
Contains more IronIron +18%
Contains more PhosphorusPhosphorus +220%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +314.3%
~equal in Manganese ~0.527mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin B1Vitamin B1 +59.9%
Contains more Vitamin B2Vitamin B2 +125.8%
Contains more Vitamin B3Vitamin B3 +152.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B6Vitamin B6 +84%
Contains more FolateFolate +636.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Navy beans DV% diff.
Copper 1.386mg 0.21mg 131%
Fiber 10.5g 42%
Folate 19µg 140µg 30%
Phosphorus 45mg 144mg 14%
Vitamin B1 0.379mg 0.237mg 12%
Choline 44.7mg 8%
Magnesium 24mg 53mg 7%
Protein 11.6g 8.23g 7%
Starch 15.4g 6%
Potassium 586mg 389mg 6%
Vitamin B3 1.64mg 0.649mg 6%
Vitamin B2 0.149mg 0.066mg 6%
Iron 2mg 2.36mg 5%
Vitamin B6 0.075mg 0.138mg 5%
Selenium 0.7µg 2.9µg 4%
Calcium 30mg 69mg 4%
Vitamin B5 0.116mg 0.266mg 3%
Zinc 1.39mg 1.03mg 3%
Polyunsaturated fat 0.174g 0.49g 2%
Sodium 35mg 0mg 2%
Vitamin K 0.6µg 1%
Vitamin C 0mg 0.9mg 1%
Saturated fat 0.222g 0.098g 1%
Carbs 28.1g 26.05g 1%
Calories 148kcal 140kcal 0%
Fats 0.9g 0.62g 0%
Net carbs 28.1g 15.55g N/A
Sugar 0.37g N/A
Vitamin E 0.01mg 0%
Manganese 0.532mg 0.527mg 0%
Monounsaturated fat 0.234g 0.142g 0%
Tryptophan 0.252mg 0.1mg 0%
Threonine 0.451mg 0.289mg 0%
Isoleucine 0.425mg 0.387mg 0%
Leucine 0.64mg 0.7mg 0%
Lysine 0.592mg 0.52mg 0%
Methionine 0.143mg 0.111mg 0%
Phenylalanine 0.451mg 0.471mg 0%
Valine 0.599mg 0.504mg 0%
Histidine 0.241mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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
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 ProteinProtein +40.9%
Contains more FatsFats +45.2%
Contains more OtherOther +55%
Contains more WaterWater +11.2%
~equal in Carbs ~26.05g

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +64.8%
Contains less Sat. FatSaturated fat -55.9%
Contains more Poly. FatPolyunsaturated fat +181.6%

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.