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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 have more vitamin A and 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.
  • Winged bean has a higher glycemic index than green beans.

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% 11% 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

All nutrients comparison - raw data values

Nutrient Winged bean Green beans DV% diff.
Copper 1.386mg 0.057mg 148%
Vitamin K 47.9µg 40%
Vitamin B1 0.379mg 0.074mg 25%
Protein 11.6g 1.89g 19%
Iron 2mg 0.65mg 17%
Potassium 586mg 146mg 13%
Fiber 3.2g 13%
Vitamin C 0mg 9.7mg 11%
Manganese 0.532mg 0.285mg 11%
Zinc 1.39mg 0.25mg 10%
Carbs 28.1g 7.88g 7%
Vitamin B3 1.64mg 0.614mg 6%
Calories 148kcal 35kcal 6%
Folate 19µg 33µg 4%
Vitamin A 0µg 32µg 4%
Vitamin B2 0.149mg 0.097mg 4%
Vitamin E 0.46mg 3%
Choline 16.9mg 3%
Phosphorus 45mg 29mg 2%
Monounsaturated fat 0.234g 0.011g 1%
Sodium 35mg 1mg 1%
Calcium 30mg 44mg 1%
Selenium 0.7µg 0.2µg 1%
Magnesium 24mg 18mg 1%
Vitamin B5 0.116mg 0.074mg 1%
Vitamin B6 0.075mg 0.056mg 1%
Fats 0.9g 0.28g 1%
Saturated fat 0.222g 0.064g 1%
Net carbs 28.1g 4.68g N/A
Sugar 3.63g N/A
Polyunsaturated fat 0.174g 0.145g 0%
Tryptophan 0.252mg 0.02mg 0%
Threonine 0.451mg 0.082mg 0%
Isoleucine 0.425mg 0.069mg 0%
Leucine 0.64mg 0.116mg 0%
Lysine 0.592mg 0.091mg 0%
Methionine 0.143mg 0.023mg 0%
Phenylalanine 0.451mg 0.069mg 0%
Valine 0.599mg 0.093mg 0%
Histidine 0.241mg 0.035mg 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
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%

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.