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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.

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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
:
4
Lentil
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +450%
Contains more Vitamin B6 +137.3%
Contains more Folate +852.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Contains more Vitamin B1 +124.3%
Contains more Vitamin B2 +104.1%
Contains more Vitamin B3 +54.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +450%
Contains more Vitamin B6 +137.3%
Contains more Folate +852.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
70%
Winged bean
54%
Lentil
Carbohydrates
28%
Winged bean
20%
Lentil
Fats
4%
Winged bean
2%
Lentil

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winged bean Lentil Opinion
Calories 148 116 Winged bean
Protein 11.6 9.02 Winged bean
Fats 0.9 0.38 Winged bean
Vitamin C 0 1.5 Lentil
Carbs 28.1 20.13 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2 3.33 Lentil
Calcium 30 19 Winged bean
Potassium 586 369 Winged bean
Magnesium 24 36 Lentil
Sugars 1.8 Winged bean
Fiber 7.9 Lentil
Copper 1.386 0.251 Winged bean
Zinc 1.39 1.27 Winged bean
Starch
Phosphorus 45 180 Lentil
Sodium 35 2 Lentil
Vitamin A 0 8 Lentil
Vitamin E 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.379 0.169 Winged bean
Vitamin B2 0.149 0.073 Winged bean
Vitamin B3 1.64 1.06 Winged bean
Vitamin B5 0.116 0.638 Lentil
Vitamin B6 0.075 0.178 Lentil
Vitamin B12 0 0
Vitamin K 1.7 Lentil
Folate 19 181 Lentil
Trans Fat 0 0
Saturated Fat 0.222 0.053 Lentil
Monounsaturated Fat 0.234 0.064 Winged bean
Polyunsaturated fat 0.174 0.175 Lentil
Tryptophan 0.252 0.081 Winged bean
Threonine 0.451 0.323 Winged bean
Isoleucine 0.425 0.39 Winged bean
Leucine 0.64 0.654 Lentil
Lysine 0.592 0.63 Lentil
Methionine 0.143 0.077 Winged bean
Phenylalanine 0.451 0.445 Winged bean
Valine 0.599 0.448 Winged bean
Histidine 0.241 0.254 Lentil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.