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  6. Winged bean vs. Great northern beans

Winged bean vs. Great northern beans — In-Depth Nutrition Comparison

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The main differences between winged bean and great northern beans

  • Winged bean is richer in copper, vitamin B1, vitamin B2, vitamin B3, and potassium, yet great northern beans is richer in folate, phosphorus, magnesium, and selenium.
  • Daily need coverage for copper for winged bean is 127% higher.
  • Winged bean contains 3 times more vitamin B2 than great northern beans. Winged bean contains 0.149mg of vitamin B2, while great northern beans contains 0.059mg.

Food types used in this article are Winged bean tuber, raw and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Winged bean vs Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more PotassiumPotassium +49.9%
Contains more CopperCopper +461.1%
Contains more ZincZinc +58%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +126.7%
Contains more PhosphorusPhosphorus +266.7%
Contains less SodiumSodium -94.3%
Contains more SeleniumSelenium +485.7%
~equal in Iron ~2.13mg
~equal in Manganese ~0.518mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin B1Vitamin B1 +139.9%
Contains more Vitamin B2Vitamin B2 +152.5%
Contains more Vitamin B3Vitamin B3 +140.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B6Vitamin B6 +56%
Contains more FolateFolate +436.8%
~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 Great northern beans DV% diff.
Copper 1.386mg 0.247mg 127%
Fiber 7g 28%
Folate 19µg 102µg 21%
Vitamin B1 0.379mg 0.158mg 18%
Phosphorus 45mg 165mg 17%
Vitamin B2 0.149mg 0.059mg 7%
Protein 11.6g 8.33g 7%
Selenium 0.7µg 4.1µg 6%
Vitamin B3 1.64mg 0.681mg 6%
Magnesium 24mg 50mg 6%
Potassium 586mg 391mg 6%
Zinc 1.39mg 0.88mg 5%
Calcium 30mg 68mg 4%
Vitamin B6 0.075mg 0.117mg 3%
Vitamin B5 0.116mg 0.266mg 3%
Calories 148kcal 118kcal 2%
Iron 2mg 2.13mg 2%
Carbs 28.1g 21.09g 2%
Manganese 0.532mg 0.518mg 1%
Sodium 35mg 2mg 1%
Vitamin C 0mg 1.3mg 1%
Fats 0.9g 0.45g 1%
Monounsaturated fat 0.234g 0.021g 1%
Net carbs 28.1g 14.09g N/A
Saturated fat 0.222g 0.14g 0%
Polyunsaturated fat 0.174g 0.187g 0%
Tryptophan 0.252mg 0.099mg 0%
Threonine 0.451mg 0.351mg 0%
Isoleucine 0.425mg 0.368mg 0%
Leucine 0.64mg 0.665mg 0%
Lysine 0.592mg 0.572mg 0%
Methionine 0.143mg 0.125mg 0%
Phenylalanine 0.451mg 0.451mg 0%
Valine 0.599mg 0.436mg 0%
Histidine 0.241mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +39.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +33.2%
Contains more OtherOther +77%
Contains more WaterWater +20.2%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +1014.3%
Contains less Sat. FatSaturated fat -36.9%
~equal in Polyunsaturated fat ~0.187g

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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.