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Winged bean vs. Soybean — In-Depth Nutrition Comparison

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How are Winged bean and Soybean different?

  • Winged bean has more Copper, and Vitamin B1, however, Soybean is richer in Iron, Phosphorus, Magnesium, Manganese, Vitamin B6, Selenium, Vitamin B2, and Folate.
  • Winged bean covers your daily need of Copper 109% more than Soybean.
  • Winged bean has 2 times more Vitamin B1 than Soybean. Winged bean has 0.379mg of Vitamin B1, while Soybean has 0.155mg.

Winged bean tuber, raw and Soybeans, mature cooked, boiled, without salt types were used in this article.

Infographic

Winged bean vs Soybean 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.
Contains more Potassium +13.8%
Contains more Zinc +20.9%
Contains more Copper +240.5%
Contains more Calcium +240%
Contains more Iron +157%
Contains more Magnesium +258.3%
Contains more Phosphorus +444.4%
Contains less Sodium -97.1%
Contains more Manganese +54.9%
Contains more Selenium +942.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Potassium +13.8%
Contains more Zinc +20.9%
Contains more Copper +240.5%
Contains more Calcium +240%
Contains more Iron +157%
Contains more Magnesium +258.3%
Contains more Phosphorus +444.4%
Contains less Sodium -97.1%
Contains more Manganese +54.9%
Contains more Selenium +942.9%

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.
:
Contains more Vitamin B1 +144.5%
Contains more Vitamin B3 +311%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +54.3%
Contains more Vitamin B6 +212%
Contains more Folate +184.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 26% 48%
Contains more Vitamin B1 +144.5%
Contains more Vitamin B3 +311%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +54.3%
Contains more Vitamin B6 +212%
Contains more Folate +184.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +236.1%
Contains more Protein +57%
Contains more Fats +896.7%
Equal in Water - 62.55
Equal in Other - 1.91
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +236.1%
Contains more Protein +57%
Contains more Fats +896.7%
Equal in Water - 62.55
Equal in Other - 1.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +746.6%
Contains more Polyunsaturated fat +2810.3%
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +746.6%
Contains more Polyunsaturated fat +2810.3%

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 Soybean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Soybean Opinion
Net carbs 28.1g 2.36g Winged bean
Protein 11.6g 18.21g Soybean
Fats 0.9g 8.97g Soybean
Carbs 28.1g 8.36g Winged bean
Calories 148kcal 172kcal Soybean
Sugar 3g Winged bean
Fiber 6g Soybean
Calcium 30mg 102mg Soybean
Iron 2mg 5.14mg Soybean
Magnesium 24mg 86mg Soybean
Phosphorus 45mg 245mg Soybean
Potassium 586mg 515mg Winged bean
Sodium 35mg 1mg Soybean
Zinc 1.39mg 1.15mg Winged bean
Copper 1.386mg 0.407mg Winged bean
Manganese 0.532mg 0.824mg Soybean
Selenium 0.7µg 7.3µg Soybean
Vitamin A 0IU 9IU Soybean
Vitamin E 0.35mg Soybean
Vitamin C 0mg 1.7mg Soybean
Vitamin B1 0.379mg 0.155mg Winged bean
Vitamin B2 0.149mg 0.285mg Soybean
Vitamin B3 1.64mg 0.399mg Winged bean
Vitamin B5 0.116mg 0.179mg Soybean
Vitamin B6 0.075mg 0.234mg Soybean
Folate 19µg 54µg Soybean
Choline 47.5mg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.252mg 0.242mg Winged bean
Threonine 0.451mg 0.723mg Soybean
Isoleucine 0.425mg 0.807mg Soybean
Leucine 0.64mg 1.355mg Soybean
Lysine 0.592mg 1.108mg Soybean
Methionine 0.143mg 0.224mg Soybean
Phenylalanine 0.451mg 0.869mg Soybean
Valine 0.599mg 0.831mg Soybean
Histidine 0.241mg 0.449mg Soybean
Saturated Fat 0.222g 1.297g Winged bean
Monounsaturated Fat 0.234g 1.981g Soybean
Polyunsaturated fat 0.174g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Soybean
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
15%
Winged bean
23%
Soybean
Minerals Daily Need Coverage Score
75%
Winged bean
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.075g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.9)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
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.

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.