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Winged bean vs Green bean - In-Depth Nutrition Comparison

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Differences between Winged bean and Green bean

  • Winged bean has more Copper, Vitamin B1, Manganese, Iron, Potassium, Zinc, and Vitamin B3, while Green bean has more Vitamin C, and Vitamin B6.
  • Winged bean's daily need coverage for Copper is 146% higher.
  • Green bean contains 6 times less Zinc than Winged bean. Winged bean contains 1.39mg of Zinc, while Green bean contains 0.24mg.

The food types used in this comparison are Winged bean tuber, raw and Beans, snap, green, raw.

Infographic

Winged bean vs Green bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +94.2%
Contains more Phosphorus +18.4%
Contains more Potassium +177.7%
Contains more Zinc +479.2%
Contains more Copper +1908.7%
Contains more Calcium +23.3%
Contains less Sodium -82.9%
Equal in Magnesium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Iron +94.2%
Contains more Phosphorus +18.4%
Contains more Potassium +177.7%
Contains more Zinc +479.2%
Contains more Copper +1908.7%
Contains more Calcium +23.3%
Contains less Sodium -82.9%
Equal in Magnesium - 25

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 B1 +362.2%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +123.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +94%
Contains more Vitamin B6 +88%
Contains more Folate +73.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B1 +362.2%
Contains more Vitamin B2 +43.3%
Contains more Vitamin B3 +123.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +94%
Contains more Vitamin B6 +88%
Contains more Folate +73.7%

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 Green bean
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Green bean Opinion
Net carbs 28.1g 4.27g Winged bean
Protein 11.6g 1.83g Winged bean
Fats 0.9g 0.22g Winged bean
Carbs 28.1g 6.97g Winged bean
Calories 148kcal 31kcal Winged bean
Starch g 0.88g Green bean
Fructose g 1.39g Green bean
Sugar g 3.26g Winged bean
Fiber g 2.7g Green bean
Calcium 30mg 37mg Green bean
Iron 2mg 1.03mg Winged bean
Magnesium 24mg 25mg Green bean
Phosphorus 45mg 38mg Winged bean
Potassium 586mg 211mg Winged bean
Sodium 35mg 6mg Green bean
Zinc 1.39mg 0.24mg Winged bean
Copper 1.386mg 0.069mg Winged bean
Vitamin A 0IU 690IU Green bean
Vitamin E mg 0.41mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 12.2mg Green bean
Vitamin B1 0.379mg 0.082mg Winged bean
Vitamin B2 0.149mg 0.104mg Winged bean
Vitamin B3 1.64mg 0.734mg Winged bean
Vitamin B5 0.116mg 0.225mg Green bean
Vitamin B6 0.075mg 0.141mg Green bean
Folate 19µg 33µg Green bean
Vitamin B12 0µg 0µg
Vitamin K µg 43µg Green bean
Tryptophan 0.252mg 0.019mg Winged bean
Threonine 0.451mg 0.079mg Winged bean
Isoleucine 0.425mg 0.066mg Winged bean
Leucine 0.64mg 0.112mg Winged bean
Lysine 0.592mg 0.088mg Winged bean
Methionine 0.143mg 0.022mg Winged bean
Phenylalanine 0.451mg 0.067mg Winged bean
Valine 0.599mg 0.09mg Winged bean
Histidine 0.241mg 0.034mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.222g 0.05g Green bean
Monounsaturated Fat 0.234g 0.01g Winged bean
Polyunsaturated fat 0.174g 0.113g Winged bean

Which food is preferable for your diet?

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

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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
27
Green bean
Mineral Summary Score
85
Winged bean
17
Green 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
11%
Green bean
Carbohydrates
28%
Winged bean
7%
Green bean
Fats
4%
Winged bean
1%
Green bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 3.26g)
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 bean
Green bean contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.172g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.