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  6. Winged bean vs. Refried beans

Winged bean vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between winged bean and refried beans

  • Winged bean has more copper, vitamin B1, manganese, vitamin B3, potassium, zinc, and iron; however, refried beans have more selenium and phosphorus.
  • Winged bean's daily need coverage for copper is 140% more.
  • Winged bean has 5 times more vitamin B1 than refried beans. Winged bean has 0.379mg of vitamin B1, while refried beans have 0.076mg.
  • Winged bean is lower in sodium.

The food varieties used in the comparison are Winged bean tuber, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Winged bean vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +38.9%
Contains more CopperCopper +974.4%
Contains more ZincZinc +139.7%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +84.1%
Contains more MagnesiumMagnesium +45.8%
Contains more PhosphorusPhosphorus +104.4%
Contains more SeleniumSelenium +728.6%
~equal in Calcium ~29mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin B1Vitamin B1 +398.7%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B3Vitamin B3 +346.9%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +62.9%
Contains more Vitamin B6Vitamin B6 +37.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Refried beans DV% diff.
Copper 1.386mg 0.129mg 140%
Vitamin B1 0.379mg 0.076mg 25%
Histidine 0.241mg 153mg 22%
Sodium 35mg 370mg 15%
Fiber 3.7g 15%
Protein 11.6g 4.98g 13%
Manganese 0.532mg 0.289mg 11%
Selenium 0.7µg 5.8µg 9%
Vitamin B3 1.64mg 0.367mg 8%
Potassium 586mg 319mg 8%
Iron 2mg 1.44mg 7%
Zinc 1.39mg 0.58mg 7%
Vitamin C 0mg 6mg 7%
Phosphorus 45mg 92mg 7%
Vitamin B2 0.149mg 0.079mg 5%
Carbs 28.1g 13.55g 5%
Choline 21.2mg 4%
Calories 148kcal 90kcal 3%
Starch 7.43g 3%
Magnesium 24mg 35mg 3%
Polyunsaturated fat 0.174g 0.543g 2%
Saturated fat 0.222g 0.631g 2%
Fats 0.9g 2.01g 2%
Vitamin B6 0.075mg 0.103mg 2%
Vitamin K 2.1µg 2%
Folate 19µg 11µg 2%
Monounsaturated fat 0.234g 0.601g 1%
Vitamin E 0.09mg 1%
Vitamin B5 0.116mg 0.189mg 1%
Net carbs 28.1g 9.85g N/A
Calcium 30mg 29mg 0%
Sugar 0.54g N/A
Trans fat 0g 0.016g N/A
Tryptophan 0.252mg 0.065mg 0%
Threonine 0.451mg 0.231mg 0%
Isoleucine 0.425mg 0.242mg 0%
Leucine 0.64mg 0.438mg 0%
Lysine 0.592mg 0.377mg 0%
Methionine 0.143mg 0.083mg 0%
Phenylalanine 0.451mg 0.297mg 0%
Valine 0.599mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +132.9%
Contains more CarbsCarbs +107.4%
Contains more OtherOther +17%
Contains more FatsFats +123.3%
Contains more WaterWater +35.5%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -64.8%
Contains more Mono. FatMonounsaturated fat +156.8%
Contains more Poly. FatPolyunsaturated fat +212.1%

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.