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  6. Winged bean vs. Green beans

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

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Important differences between Winged bean and Green beans

  • Winged bean has more Copper, Vitamin B1, Iron, Potassium, Manganese, Zinc, and Vitamin B3, however, Green beans has more Vitamin C.
  • Winged bean's daily need coverage for Copper is 148% more.
  • Winged bean has 6 times more Zinc than Green beans. Winged bean has 1.39mg of Zinc, while Green beans have 0.25mg.

The food varieties used in the comparison are Winged bean tuber, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Winged bean vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +301.4%
Contains more IronIron +207.7%
Contains more CopperCopper +2331.6%
Contains more ZincZinc +456%
Contains more PhosphorusPhosphorus +55.2%
Contains more ManganeseManganese +86.7%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +46.7%
Contains less SodiumSodium -97.1%

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 32% 38% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +412.2%
Contains more Vitamin B2Vitamin B2 +53.6%
Contains more Vitamin B3Vitamin B3 +167.1%
Contains more Vitamin B5Vitamin B5 +56.8%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +73.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +513.8%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +256.6%
Contains more OtherOther +174%
Contains more WaterWater +55.4%

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
29% 5% 66%
Saturated Fat: Sat. Fat 0.064 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated Fat +2027.3%
Contains more Poly. FatPolyunsaturated fat +20%
Contains less Sat. FatSaturated Fat -71.2%

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

All nutrients comparison - raw data values

Nutrient Winged bean Green beans Opinion
Calories 148kcal 35kcal Winged bean
Protein 11.6g 1.89g Winged bean
Fats 0.9g 0.28g Winged bean
Vitamin C 0mg 9.7mg Green beans
Net carbs 28.1g 4.68g Winged bean
Carbs 28.1g 7.88g Winged bean
Magnesium 24mg 18mg Winged bean
Calcium 30mg 44mg Green beans
Potassium 586mg 146mg Winged bean
Iron 2mg 0.65mg Winged bean
Sugar 3.63g Winged bean
Fiber 3.2g Green beans
Copper 1.386mg 0.057mg Winged bean
Zinc 1.39mg 0.25mg Winged bean
Phosphorus 45mg 29mg Winged bean
Sodium 35mg 1mg Green beans
Vitamin A 0IU 633IU Green beans
Vitamin A 0µg 32µg Green beans
Vitamin E 0.46mg Green beans
Manganese 0.532mg 0.285mg Winged bean
Selenium 0.7µg 0.2µg Winged bean
Vitamin B1 0.379mg 0.074mg Winged bean
Vitamin B2 0.149mg 0.097mg Winged bean
Vitamin B3 1.64mg 0.614mg Winged bean
Vitamin B5 0.116mg 0.074mg Winged bean
Vitamin B6 0.075mg 0.056mg Winged bean
Vitamin K 47.9µg Green beans
Folate 19µg 33µg Green beans
Choline 16.9mg Green beans
Saturated Fat 0.222g 0.064g Green beans
Monounsaturated Fat 0.234g 0.011g Winged bean
Polyunsaturated fat 0.174g 0.145g Winged bean
Tryptophan 0.252mg 0.02mg Winged bean
Threonine 0.451mg 0.082mg Winged bean
Isoleucine 0.425mg 0.069mg Winged bean
Leucine 0.64mg 0.116mg Winged bean
Lysine 0.592mg 0.091mg Winged bean
Methionine 0.143mg 0.023mg Winged bean
Phenylalanine 0.451mg 0.069mg Winged bean
Valine 0.599mg 0.093mg Winged bean
Histidine 0.241mg 0.035mg Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Green beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Winged bean
23%
Green beans
Minerals Daily Need Coverage Score
75%
Winged bean
14%
Green beans

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 3.63g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.3)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Green beans
Green beans contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Green beans
Green beans is lower in Saturated Fat (difference - 0.158g)
Which food is lower in glycemic index?
Green beans
Green beans is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.