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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
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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
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 Magnesium +45.8%
Contains more Phosphorus +104.4%
Equal in Calcium - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
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 Magnesium +45.8%
Contains more Phosphorus +104.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar g 0.54g Winged bean
Fiber g 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
Vitamin A 0IU 0IU
Vitamin E mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
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

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
10
Refried beans
Mineral Summary Score
85
Winged bean
33
Refried beans

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 food.
Protein
70%
Winged bean
30%
Refried beans
Carbohydrates
28%
Winged bean
14%
Refried beans
Fats
4%
Winged bean
9%
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

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