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Winged bean vs Navy bean - In-Depth Nutrition Comparison

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A recap on differences between Winged bean and Navy bean

  • Winged bean is higher in Copper, Potassium, and Manganese, yet Navy bean is higher in Folate, Vitamin C, Magnesium, Vitamin B5, Vitamin B6, Phosphorus, and Vitamin B2.
  • Winged bean covers your daily Copper needs 114% more than Navy bean.
  • Winged bean contains 2 times more Potassium than Navy bean. While Winged bean contains 586mg of Potassium, Navy bean contains only 307mg.

Food varieties used in this article are Winged bean tuber, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Winged bean vs Navy bean infographic
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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
:
Contains more Calcium +100%
Contains more Potassium +90.9%
Contains more Copper +289.3%
Contains more Zinc +56.2%
Contains more Magnesium +320.8%
Contains more Phosphorus +122.2%
Contains less Sodium -62.9%
Equal in Iron - 1.93
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Calcium +100%
Contains more Potassium +90.9%
Contains more Copper +289.3%
Contains more Zinc +56.2%
Contains more Magnesium +320.8%
Contains more Phosphorus +122.2%
Contains less Sodium -62.9%
Equal in Iron - 1.93

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
:
Contains more Vitamin B3 +34.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +44.3%
Contains more Vitamin B5 +611.2%
Contains more Vitamin B6 +154.7%
Contains more Folate +594.7%
Equal in Vitamin B1 - 0.39
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin B3 +34.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +44.3%
Contains more Vitamin B5 +611.2%
Contains more Vitamin B6 +154.7%
Contains more Folate +594.7%
Equal in Vitamin B1 - 0.39

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
35
Navy bean
Mineral Summary Score
85
Winged bean
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
37%
Navy bean
Carbohydrates
28%
Winged bean
13%
Navy bean
Fats
4%
Winged bean
3%
Navy bean

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

Which food is preferable for your diet?

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

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Comparison summary

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 is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.137g)
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Winged bean Navy bean Opinion
Calories 148 67 Winged bean
Protein 11.6 6.15 Winged bean
Fats 0.9 0.7 Winged bean
Vitamin C 0 18.8 Navy bean
Carbs 28.1 13.05 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2 1.93 Winged bean
Calcium 30 15 Winged bean
Potassium 586 307 Winged bean
Magnesium 24 101 Navy bean
Sugar
Fiber
Copper 1.386 0.356 Winged bean
Zinc 1.39 0.89 Winged bean
Starch
Phosphorus 45 100 Navy bean
Sodium 35 13 Navy bean
Vitamin A 0 4 Navy bean
Vitamin E
Vitamin D 0 0
Vitamin B1 0.379 0.39 Navy bean
Vitamin B2 0.149 0.215 Navy bean
Vitamin B3 1.64 1.22 Winged bean
Vitamin B5 0.116 0.825 Navy bean
Vitamin B6 0.075 0.191 Navy bean
Vitamin B12 0 0
Vitamin K
Folate 19 132 Navy bean
Trans Fat 0 0
Saturated Fat 0.222 0.085 Navy bean
Monounsaturated Fat 0.234 0.052 Winged bean
Polyunsaturated fat 0.174 0.407 Navy bean
Tryptophan 0.252 0.064 Winged bean
Threonine 0.451 0.258 Winged bean
Isoleucine 0.425 0.273 Winged bean
Leucine 0.64 0.442 Winged bean
Lysine 0.592 0.35 Winged bean
Methionine 0.143 0.064 Winged bean
Phenylalanine 0.451 0.31 Winged bean
Valine 0.599 0.316 Winged bean
Histidine 0.241 0.172 Winged bean
Fructose

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.