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Winged bean vs Lentil - In-Depth Nutrition Comparison

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How are Winged bean and Lentil different?

  • Winged bean is higher in Copper, Vitamin B1, Potassium, and Vitamin B2, however Lentil is richer in Folate, Phosphorus, Iron, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Copper from Winged bean is 126% higher.
  • Winged bean contains 2 times more Vitamin B1 than Lentil. While Winged bean contains 0.379mg of Vitamin B1, Lentil contains only 0.169mg.

Winged bean tuber, raw and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Winged bean vs Lentil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +57.9%
Contains more Potassium +58.8%
Contains more Copper +452.2%
Contains more Iron +66.5%
Contains more Magnesium +50%
Contains more Phosphorus +300%
Contains less Sodium -94.3%
Equal in Zinc - 1.27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +57.9%
Contains more Potassium +58.8%
Contains more Copper +452.2%
Contains more Iron +66.5%
Contains more Magnesium +50%
Contains more Phosphorus +300%
Contains less Sodium -94.3%
Equal in Zinc - 1.27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Lentil
Contains more Vitamin B1 +124.3%
Contains more Vitamin B2 +104.1%
Contains more Vitamin B3 +54.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +450%
Contains more Vitamin B6 +137.3%
Contains more Folate +852.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin B1 +124.3%
Contains more Vitamin B2 +104.1%
Contains more Vitamin B3 +54.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +450%
Contains more Vitamin B6 +137.3%
Contains more Folate +852.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Lentil
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Lentil Opinion
Net carbs 28.1g 12.23g Winged bean
Protein 11.6g 9.02g Winged bean
Fats 0.9g 0.38g Winged bean
Carbs 28.1g 20.13g Winged bean
Calories 148kcal 116kcal Winged bean
Starch g g
Fructose g g
Sugar g 1.8g Winged bean
Fiber g 7.9g Lentil
Calcium 30mg 19mg Winged bean
Iron 2mg 3.33mg Lentil
Magnesium 24mg 36mg Lentil
Phosphorus 45mg 180mg Lentil
Potassium 586mg 369mg Winged bean
Sodium 35mg 2mg Lentil
Zinc 1.39mg 1.27mg Winged bean
Copper 1.386mg 0.251mg Winged bean
Vitamin A 0IU 8IU Lentil
Vitamin E mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.379mg 0.169mg Winged bean
Vitamin B2 0.149mg 0.073mg Winged bean
Vitamin B3 1.64mg 1.06mg Winged bean
Vitamin B5 0.116mg 0.638mg Lentil
Vitamin B6 0.075mg 0.178mg Lentil
Folate 19µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K µg 1.7µg Lentil
Tryptophan 0.252mg 0.081mg Winged bean
Threonine 0.451mg 0.323mg Winged bean
Isoleucine 0.425mg 0.39mg Winged bean
Leucine 0.64mg 0.654mg Lentil
Lysine 0.592mg 0.63mg Lentil
Methionine 0.143mg 0.077mg Winged bean
Phenylalanine 0.451mg 0.445mg Winged bean
Valine 0.599mg 0.448mg Winged bean
Histidine 0.241mg 0.254mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.222g 0.053g Lentil
Monounsaturated Fat 0.234g 0.064g Winged bean
Polyunsaturated fat 0.174g 0.175g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
26
Lentil
Mineral Summary Score
85
Winged bean
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
54%
Lentil
Carbohydrates
28%
Winged bean
20%
Lentil
Fats
4%
Winged bean
2%
Lentil

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.6)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.169g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.