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  6. Winged bean vs. Navy bean raw

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.

Infographic

Winged bean vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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%
~equal in Iron ~1.93mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Navy bean raw 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%

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
6% 13% 79%
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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
16% 10% 75%
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%

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 bean raw - 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.