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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 has 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.
Winged bean
Winged bean
7
:
3
Refried beans
Refried beans
Contains more Iron +38.9%
Contains more Potassium +83.7%
Contains less Sodium -90.5%
Contains more Zinc +139.7%
Contains more Copper +974.4%
Contains more Manganese +84.1%
Contains more Magnesium +45.8%
Contains more Phosphorus +104.4%
Contains more Selenium +728.6%
Equal in Calcium - 29
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Iron +38.9%
Contains more Potassium +83.7%
Contains less Sodium -90.5%
Contains more Zinc +139.7%
Contains more Copper +974.4%
Contains more Manganese +84.1%
Contains more Magnesium +45.8%
Contains more Phosphorus +104.4%
Contains more Selenium +728.6%
Equal in Calcium - 29

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.
Winged bean
Winged bean
4
:
5
Refried beans
Refried beans
Contains more Vitamin B1 +398.7%
Contains more Vitamin B2 +88.6%
Contains more Vitamin B3 +346.9%
Contains more Folate +72.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +62.9%
Contains more Vitamin B6 +37.3%
Winged bean
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%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin B1 +398.7%
Contains more Vitamin B2 +88.6%
Contains more Vitamin B3 +346.9%
Contains more Folate +72.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +62.9%
Contains more Vitamin B6 +37.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Refried beans
Refried beans
Contains more Protein +132.9%
Contains more Carbs +107.4%
Contains more Other +17%
Contains more Fats +123.3%
Contains more Water +35.5%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Refried beans
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 Protein +132.9%
Contains more Carbs +107.4%
Contains more Other +17%
Contains more Fats +123.3%
Contains more Water +35.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Refried beans
Refried beans
Contains less Saturated Fat -64.8%
Contains more Monounsaturated Fat +156.8%
Contains more Polyunsaturated fat +212.1%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -64.8%
Contains more Monounsaturated Fat +156.8%
Contains more Polyunsaturated fat +212.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Refried beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Winged bean
10%
Refried beans
Minerals Daily Need Coverage Score
75%
Winged bean
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 335mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.409g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 6)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.5)
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.
Which food is richer in vitamins?
?
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

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.