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  6. Winged bean vs. Soup beans

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

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

  • Winged bean is richer in copper, vitamin B1, potassium, manganese, zinc, iron, and vitamin B2, while soup beans are higher in vitamin A and selenium.
  • Winged bean's daily need coverage for copper is 136% higher.
  • Soup beans have 6 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while soup beans have 0.06mg.
  • Winged bean is lower in sodium.
  • Soup beans have a higher glycemic index (64) than winged bean (32).

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

Infographic

Winged bean vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +26.3%
Contains more PotassiumPotassium +234.9%
Contains more IronIron +50.4%
Contains more CopperCopper +766.3%
Contains more ZincZinc +215.9%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +83.4%
Contains more PhosphorusPhosphorus +31.1%
Contains more SeleniumSelenium +885.7%
~equal in Calcium ~32mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin B1Vitamin B1 +531.7%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin B5Vitamin B5 +190%
Contains more Vitamin B6Vitamin B6 +50%
Contains more FolateFolate +58.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Soup beans DV% diff.
Copper 1.386mg 0.16mg 136%
Vitamin B1 0.379mg 0.06mg 27%
Fiber 4.6g 18%
Sodium 35mg 400mg 16%
Protein 11.6g 5.19g 13%
Potassium 586mg 175mg 12%
Manganese 0.532mg 0.29mg 11%
Selenium 0.7µg 6.9µg 11%
Zinc 1.39mg 0.44mg 9%
Vitamin A 0µg 81µg 9%
Iron 2mg 1.33mg 8%
Vitamin B2 0.149mg 0.06mg 7%
Carbs 28.1g 11.16g 6%
Vitamin B3 1.64mg 0.7mg 6%
Saturated fat 0.222g 1.37g 5%
Fats 0.9g 3.5g 4%
Monounsaturated fat 0.234g 1.58g 3%
Calories 148kcal 95kcal 3%
Cholesterol 0mg 9mg 3%
Phosphorus 45mg 59mg 2%
Folate 19µg 12µg 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B5 0.116mg 0.04mg 2%
Vitamin B6 0.075mg 0.05mg 2%
Polyunsaturated fat 0.174g 0.39g 1%
Vitamin B12 0µg 0.03µg 1%
Magnesium 24mg 19mg 1%
Net carbs 28.1g 6.56g N/A
Calcium 30mg 32mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +123.5%
Contains more CarbsCarbs +151.8%
Contains more OtherOther +31.6%
Contains more FatsFats +288.9%
Contains more WaterWater +37%

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 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +575.2%
Contains more Poly. FatPolyunsaturated fat +124.1%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.