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  6. Winged bean vs. French beans

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

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Important differences between winged bean and french beans

  • Winged bean has more copper, vitamin B1, iron, vitamin B3, zinc, vitamin B2, and manganese; however, french beans has more folate, phosphorus, and magnesium.
  • Winged bean's daily need coverage for copper is 141% more.
  • Winged bean has 3 times more vitamin B3 than french beans. Winged bean has 1.64mg of vitamin B3, while french beans has 0.546mg.
  • Winged bean has a higher glycemic index than french beans.

The food varieties used in the comparison are Winged bean tuber, raw and Beans, french, mature seeds, cooked, boiled, without salt.

Infographic

Winged bean vs French 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more PotassiumPotassium +58.4%
Contains more IronIron +85.2%
Contains more CopperCopper +1105.2%
Contains more ZincZinc +117.2%
Contains more ManganeseManganese +39.3%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +110%
Contains more PhosphorusPhosphorus +126.7%
Contains less SodiumSodium -82.9%
Contains more SeleniumSelenium +71.4%

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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin B1Vitamin B1 +191.5%
Contains more Vitamin B2Vitamin B2 +140.3%
Contains more Vitamin B3Vitamin B3 +200.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +91.4%
Contains more Vitamin B6Vitamin B6 +40%
Contains more FolateFolate +294.7%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean French beans DV% diff.
Copper 1.386mg 0.115mg 141%
Fiber 9.4g 38%
Vitamin B1 0.379mg 0.13mg 21%
Folate 19µg 75µg 14%
Iron 2mg 1.08mg 12%
Protein 11.6g 7.05g 9%
Phosphorus 45mg 102mg 8%
Magnesium 24mg 56mg 8%
Vitamin B2 0.149mg 0.062mg 7%
Zinc 1.39mg 0.64mg 7%
Manganese 0.532mg 0.382mg 7%
Vitamin B3 1.64mg 0.546mg 7%
Potassium 586mg 370mg 6%
Calcium 30mg 63mg 3%
Vitamin B6 0.075mg 0.105mg 2%
Polyunsaturated fat 0.174g 0.453g 2%
Vitamin B5 0.116mg 0.222mg 2%
Saturated fat 0.222g 0.083g 1%
Calories 148kcal 129kcal 1%
Selenium 0.7µg 1.2µg 1%
Sodium 35mg 6mg 1%
Carbs 28.1g 24.02g 1%
Vitamin C 0mg 1.2mg 1%
Fats 0.9g 0.76g 0%
Net carbs 28.1g 14.62g N/A
Monounsaturated fat 0.234g 0.052g 0%
Tryptophan 0.252mg 0.083mg 0%
Threonine 0.451mg 0.297mg 0%
Isoleucine 0.425mg 0.311mg 0%
Leucine 0.64mg 0.563mg 0%
Lysine 0.592mg 0.484mg 0%
Methionine 0.143mg 0.106mg 0%
Phenylalanine 0.451mg 0.381mg 0%
Valine 0.599mg 0.369mg 0%
Histidine 0.241mg 0.196mg 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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more ProteinProtein +64.5%
Contains more FatsFats +18.4%
Contains more CarbsCarbs +17%
Contains more OtherOther +25%
Contains more WaterWater +16%

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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +350%
Contains less Sat. FatSaturated fat -62.6%
Contains more Poly. FatPolyunsaturated fat +160.3%

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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.