Winged bean vs. Navy bean raw — In-Depth Nutrition Comparison
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A recap on differences between winged bean and navy bean raw
- Winged bean is higher in copper, potassium, and manganese, yet navy bean raw 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 raw.
- Winged bean contains 2 times more potassium than navy bean raw. While winged bean contains 586mg of potassium, navy bean raw contains only 307mg.
Food varieties used in this article are Winged bean tuber, raw and Beans, navy, mature seeds, sprouted, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +90.9% |
| Contains more CopperCopper | +289.3% |
| Contains more ZincZinc | +56.2% |
| Contains more ManganeseManganese | +30.4% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more MagnesiumMagnesium | +320.8% |
| Contains more PhosphorusPhosphorus | +122.2% |
| Contains less SodiumSodium | -62.9% |
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.
| Contains more Vitamin B3Vitamin B3 | +34.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +44.3% |
| Contains more Vitamin B5Vitamin B5 | +611.2% |
| Contains more Vitamin B6Vitamin B6 | +154.7% |
| Contains more FolateFolate | +594.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more ProteinProtein | +88.6% |
| Contains more FatsFats | +28.6% |
| Contains more CarbsCarbs | +115.3% |
| Contains more OtherOther | +110.5% |
| Contains more WaterWater | +37.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +350% |
| Contains less Sat. FatSaturated fat | -61.7% |
| Contains more Poly. FatPolyunsaturated fat | +133.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 0.356mg | 114% |
| Folate | 19µg | 132µg | 28% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Magnesium | 24mg | 101mg | 18% |
| Vitamin B5 | 0.116mg | 0.825mg | 14% |
| Protein | 11.6g | 6.15g | 11% |
| Vitamin B6 | 0.075mg | 0.191mg | 9% |
| Potassium | 586mg | 307mg | 8% |
| Phosphorus | 45mg | 100mg | 8% |
| Vitamin B2 | 0.149mg | 0.215mg | 5% |
| Manganese | 0.532mg | 0.408mg | 5% |
| Carbs | 28.1g | 13.05g | 5% |
| Zinc | 1.39mg | 0.89mg | 5% |
| Calories | 148kcal | 67kcal | 4% |
| Vitamin B3 | 1.64mg | 1.22mg | 3% |
| Polyunsaturated fat | 0.174g | 0.407g | 2% |
| Calcium | 30mg | 15mg | 2% |
| Saturated fat | 0.222g | 0.085g | 1% |
| Sodium | 35mg | 13mg | 1% |
| Iron | 2mg | 1.93mg | 1% |
| Vitamin B1 | 0.379mg | 0.39mg | 1% |
| Fats | 0.9g | 0.7g | 0% |
| Net carbs | 28.1g | 13.05g | N/A |
| Selenium | 0.7µg | 0.6µg | 0% |
| Monounsaturated fat | 0.234g | 0.052g | 0% |
| Tryptophan | 0.252mg | 0.064mg | 0% |
| Threonine | 0.451mg | 0.258mg | 0% |
| Isoleucine | 0.425mg | 0.273mg | 0% |
| Leucine | 0.64mg | 0.442mg | 0% |
| Lysine | 0.592mg | 0.35mg | 0% |
| Methionine | 0.143mg | 0.064mg | 0% |
| Phenylalanine | 0.451mg | 0.31mg | 0% |
| Valine | 0.599mg | 0.316mg | 0% |
| Histidine | 0.241mg | 0.172mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
33%
Minerals Daily Need Coverage Score
75%
42%
Comparison summary
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Winged bean is cheaper (difference - $0.8)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.137g)
Which food is richer in vitamins?
Navy bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)