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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
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
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
75%
16%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 3.26g)
Which food is cheaper?
Winged bean is cheaper (difference - $1.3)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Green bean raw contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Green bean raw is lower in Saturated fat (difference - 0.172g)
Which food is lower in glycemic index?
Green bean raw is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Green bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)