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  6. Winged bean vs. Soybean

Winged bean vs. Soybean — In-Depth Nutrition Comparison

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How are winged bean and soybeans different?

  • Winged bean has more copper and vitamin B1; however, soybeans are richer in iron, phosphorus, magnesium, manganese, vitamin B6, selenium, vitamin B2, and folate.
  • Winged bean covers your daily need for copper, 109% more than soybeans.
  • Winged bean has 2 times more vitamin B1 than soybeans. Winged bean has 0.379mg of vitamin B1, while soybeans have 0.155mg.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of soybeans is 14.

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.
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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more PotassiumPotassium +13.8%
Contains more CopperCopper +240.5%
Contains more ZincZinc +20.9%
Contains more MagnesiumMagnesium +258.3%
Contains more CalciumCalcium +240%
Contains more IronIron +157%
Contains more PhosphorusPhosphorus +444.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +54.9%
Contains more SeleniumSelenium +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.
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin B1Vitamin B1 +144.5%
Contains more Vitamin B3Vitamin B3 +311%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +91.3%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B6Vitamin B6 +212%
Contains more FolateFolate +184.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Soybean DV% diff.
Copper 1.386mg 0.407mg 109%
Iron 2mg 5.14mg 39%
Polyunsaturated fat 0.174g 5.064g 33%
Phosphorus 45mg 245mg 29%
Fiber 6g 24%
Vitamin B1 0.379mg 0.155mg 19%
Vitamin K 19.2µg 16%
Magnesium 24mg 86mg 15%
Manganese 0.532mg 0.824mg 13%
Protein 11.6g 18.21g 13%
Fats 0.9g 8.97g 12%
Vitamin B6 0.075mg 0.234mg 12%
Selenium 0.7µg 7.3µg 12%
Vitamin B2 0.149mg 0.285mg 10%
Folate 19µg 54µg 9%
Choline 47.5mg 9%
Vitamin B3 1.64mg 0.399mg 8%
Calcium 30mg 102mg 7%
Carbs 28.1g 8.36g 7%
Saturated fat 0.222g 1.297g 5%
Monounsaturated fat 0.234g 1.981g 4%
Potassium 586mg 515mg 2%
Zinc 1.39mg 1.15mg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin E 0.35mg 2%
Calories 148kcal 172kcal 1%
Vitamin B5 0.116mg 0.179mg 1%
Sodium 35mg 1mg 1%
Net carbs 28.1g 2.36g N/A
Sugar 3g N/A
Tryptophan 0.252mg 0.242mg 0%
Threonine 0.451mg 0.723mg 0%
Isoleucine 0.425mg 0.807mg 0%
Leucine 0.64mg 1.355mg 0%
Lysine 0.592mg 1.108mg 0%
Methionine 0.143mg 0.224mg 0%
Phenylalanine 0.451mg 0.869mg 0%
Valine 0.599mg 0.831mg 0%
Histidine 0.241mg 0.449mg 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
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 CarbsCarbs +236.1%
Contains more ProteinProtein +57%
Contains more FatsFats +896.7%
~equal in Water ~62.55g
~equal in Other ~1.91g

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -82.9%
Contains more Mono. FatMonounsaturated fat +746.6%
Contains more Poly. FatPolyunsaturated fat +2810.3%

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.