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  6. Winged bean vs. Lentil soup

Winged bean vs. Lentil soup — In-Depth Nutrition Comparison

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What are the main differences between winged bean and lentil soup?

  • Winged bean has more copper, vitamin B1, manganese, potassium, iron, zinc, vitamin B2, and vitamin B3 than lentil soup.
  • Winged bean's daily need coverage for copper is 146% higher.
  • Lentil soup has 5 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while lentil soup has 0.07mg.
  • Winged bean is lower in sodium.
  • Lentil soup has a higher glycemic index (44) than winged bean (32).

We used Winged bean tuber, raw and Soup, lentil with ham, canned, ready-to-serve types in this comparison.

Infographic

Winged bean vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +76.5%
Contains more PotassiumPotassium +306.9%
Contains more IronIron +86.9%
Contains more CopperCopper +1880%
Contains more ZincZinc +363.3%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +343.3%
Contains more SeleniumSelenium +133.3%
Contains more PhosphorusPhosphorus +64.4%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin B1Vitamin B1 +441.4%
Contains more Vitamin B2Vitamin B2 +231.1%
Contains more Vitamin B3Vitamin B3 +200.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~20µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Lentil soup DV% diff.
Copper 1.386mg 0.07mg 146%
Vitamin B1 0.379mg 0.07mg 26%
Sodium 35mg 532mg 22%
Manganese 0.532mg 0.12mg 18%
Protein 11.6g 3.74g 16%
Potassium 586mg 144mg 13%
Iron 2mg 1.07mg 12%
Zinc 1.39mg 0.3mg 10%
Vitamin B2 0.149mg 0.045mg 8%
Vitamin B3 1.64mg 0.545mg 7%
Carbs 28.1g 8.16g 7%
Vitamin B12 0µg 0.12µg 5%
Calories 148kcal 56kcal 5%
Phosphorus 45mg 74mg 4%
Magnesium 24mg 9mg 4%
Vitamin C 0mg 1.7mg 2%
Monounsaturated fat 0.234g 0.52g 1%
Calcium 30mg 17mg 1%
Vitamin B6 0.075mg 0.09mg 1%
Saturated fat 0.222g 0.45g 1%
Cholesterol 0mg 3mg 1%
Selenium 0.7µg 0.3µg 1%
Vitamin A 0µg 7µg 1%
Fats 0.9g 1.12g 0%
Net carbs 28.1g 8.16g N/A
Vitamin B5 0.116mg 0.14mg 0%
Folate 19µg 20µg 0%
Polyunsaturated fat 0.174g 0.13g 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +210.2%
Contains more CarbsCarbs +244.4%
Contains more OtherOther +62.6%
Contains more FatsFats +24.4%
Contains more WaterWater +49.4%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -50.7%
Contains more Poly. FatPolyunsaturated fat +33.8%
Contains more Mono. FatMonounsaturated fat +122.2%

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.