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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 for 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" 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%
Lentil
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more CalciumCalcium +57.9%
Contains more PotassiumPotassium +58.8%
Contains more CopperCopper +452.2%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +66.5%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -94.3%
Contains more SeleniumSelenium +300%
~equal in Zinc ~1.27mg
~equal in Manganese ~0.494mg

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%
Lentil
7
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin B1Vitamin B1 +124.3%
Contains more Vitamin B2Vitamin B2 +104.1%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +450%
Contains more Vitamin B6Vitamin B6 +137.3%
Contains more FolateFolate +852.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Lentil DV% diff.
Copper 1.386mg 0.251mg 126%
Folate 19µg 181µg 41%
Fiber 7.9g 32%
Phosphorus 45mg 180mg 19%
Vitamin B1 0.379mg 0.169mg 18%
Iron 2mg 3.33mg 17%
Vitamin B5 0.116mg 0.638mg 10%
Vitamin B6 0.075mg 0.178mg 8%
Choline 32.7mg 6%
Potassium 586mg 369mg 6%
Vitamin B2 0.149mg 0.073mg 6%
Protein 11.6g 9.02g 5%
Selenium 0.7µg 2.8µg 4%
Vitamin B3 1.64mg 1.06mg 4%
Carbs 28.1g 20.13g 3%
Magnesium 24mg 36mg 3%
Calories 148kcal 116kcal 2%
Vitamin C 0mg 1.5mg 2%
Manganese 0.532mg 0.494mg 2%
Vitamin E 0.11mg 1%
Sodium 35mg 2mg 1%
Zinc 1.39mg 1.27mg 1%
Calcium 30mg 19mg 1%
Vitamin K 1.7µg 1%
Fats 0.9g 0.38g 1%
Saturated fat 0.222g 0.053g 1%
Net carbs 28.1g 12.23g N/A
Sugar 1.8g N/A
Monounsaturated fat 0.234g 0.064g 0%
Polyunsaturated fat 0.174g 0.175g 0%
Tryptophan 0.252mg 0.081mg 0%
Threonine 0.451mg 0.323mg 0%
Isoleucine 0.425mg 0.39mg 0%
Leucine 0.64mg 0.654mg 0%
Lysine 0.592mg 0.63mg 0%
Methionine 0.143mg 0.077mg 0%
Phenylalanine 0.451mg 0.445mg 0%
Valine 0.599mg 0.448mg 0%
Histidine 0.241mg 0.254mg 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
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more ProteinProtein +28.6%
Contains more FatsFats +136.8%
Contains more CarbsCarbs +39.6%
Contains more OtherOther +141%
Contains more WaterWater +21.3%

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
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +265.6%
Contains less Sat. FatSaturated fat -76.1%
~equal in Polyunsaturated fat ~0.175g

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. 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.