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  6. Winged bean vs. Green bean raw

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

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Differences between winged bean and green bean raw

  • Winged bean has more copper, vitamin B1, manganese, iron, potassium, zinc, and vitamin B3, while green bean raw has more vitamin A, vitamin C, and vitamin B6.
  • Winged bean's daily need coverage for copper is 146% higher.
  • Green bean raw contains 6 times less zinc than winged bean. Winged bean contains 1.39mg of zinc, while green bean raw contains 0.24mg.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of winged bean is 32.

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

Infographic

Winged bean vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +177.7%
Contains more IronIron +94.2%
Contains more CopperCopper +1908.7%
Contains more ZincZinc +479.2%
Contains more PhosphorusPhosphorus +18.4%
Contains more ManganeseManganese +146.3%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +23.3%
Contains less SodiumSodium -82.9%
~equal in Magnesium ~25mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +362.2%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +123.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin B6Vitamin B6 +88%
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 bean raw DV% diff.
Copper 1.386mg 0.069mg 146%
Vitamin K 43µg 36%
Vitamin B1 0.379mg 0.082mg 25%
Protein 11.6g 1.83g 20%
Vitamin C 0mg 12.2mg 14%
Manganese 0.532mg 0.216mg 14%
Iron 2mg 1.03mg 12%
Potassium 586mg 211mg 11%
Fiber 2.7g 11%
Zinc 1.39mg 0.24mg 10%
Carbs 28.1g 6.97g 7%
Vitamin B3 1.64mg 0.734mg 6%
Calories 148kcal 31kcal 6%
Vitamin B6 0.075mg 0.141mg 5%
Folate 19µg 33µg 4%
Vitamin A 0µg 35µg 4%
Vitamin B2 0.149mg 0.104mg 3%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Vitamin B5 0.116mg 0.225mg 2%
Fructose 1.39g 2%
Saturated fat 0.222g 0.05g 1%
Calcium 30mg 37mg 1%
Sodium 35mg 6mg 1%
Fats 0.9g 0.22g 1%
Monounsaturated fat 0.234g 0.01g 1%
Phosphorus 45mg 38mg 1%
Net carbs 28.1g 4.27g N/A
Magnesium 24mg 25mg 0%
Sugar 3.26g N/A
Starch 0.88g 0%
Selenium 0.7µg 0.6µg 0%
Polyunsaturated fat 0.174g 0.113g 0%
Tryptophan 0.252mg 0.019mg 0%
Threonine 0.451mg 0.079mg 0%
Isoleucine 0.425mg 0.066mg 0%
Leucine 0.64mg 0.112mg 0%
Lysine 0.592mg 0.088mg 0%
Methionine 0.143mg 0.022mg 0%
Phenylalanine 0.451mg 0.067mg 0%
Valine 0.599mg 0.09mg 0%
Histidine 0.241mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +533.9%
Contains more FatsFats +309.1%
Contains more CarbsCarbs +303.2%
Contains more OtherOther +203%
Contains more WaterWater +57.4%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +2240%
Contains more Poly. FatPolyunsaturated fat +54%
Contains less Sat. FatSaturated fat -77.5%

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 bean raw - 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.