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  6. Winged bean vs. Soybean raw

Winged bean vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between winged bean and soybean raw?

  • The amount of iron, phosphorus, folate, manganese, magnesium, vitamin B2, vitamin B1, potassium, zinc, and selenium in soybean raw is higher than in winged bean.
  • Soybean raw's daily need coverage for iron is 171% more.
  • Soybean raw has a lower glycemic index (14) than winged bean (32).

We used Winged bean tuber, raw and Soybeans, mature seeds, raw types in this article.

Infographic

Winged bean vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1066.7%
Contains more CalciumCalcium +823.3%
Contains more PotassiumPotassium +206.7%
Contains more IronIron +685%
Contains more CopperCopper +19.6%
Contains more ZincZinc +251.8%
Contains more PhosphorusPhosphorus +1464.4%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +373.1%
Contains more SeleniumSelenium +2442.9%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +130.6%
Contains more Vitamin B2Vitamin B2 +483.9%
Contains more Vitamin B5Vitamin B5 +583.6%
Contains more Vitamin B6Vitamin B6 +402.7%
Contains more FolateFolate +1873.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.623mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Soybean raw DV% diff.
Iron 2mg 15.7mg 171%
Phosphorus 45mg 704mg 94%
Folate 19µg 375µg 89%
Manganese 0.532mg 2.517mg 86%
Polyunsaturated fat 0.174g 11.255g 74%
Magnesium 24mg 280mg 61%
Vitamin B2 0.149mg 0.87mg 55%
Protein 11.6g 36.49g 50%
Vitamin B1 0.379mg 0.874mg 41%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Potassium 586mg 1797mg 36%
Zinc 1.39mg 4.89mg 32%
Selenium 0.7µg 17.8µg 31%
Copper 1.386mg 1.658mg 30%
Fats 0.9g 19.94g 29%
Calcium 30mg 277mg 25%
Vitamin B6 0.075mg 0.377mg 23%
Choline 115.9mg 21%
Calories 148kcal 446kcal 15%
Vitamin B5 0.116mg 0.793mg 14%
Saturated fat 0.222g 2.884g 12%
Monounsaturated fat 0.234g 4.404g 10%
Vitamin C 0mg 6mg 7%
Vitamin E 0.85mg 6%
Carbs 28.1g 30.16g 1%
Sodium 35mg 2mg 1%
Net carbs 28.1g 20.86g N/A
Sugar 7.33g N/A
Vitamin A 0µg 1µg 0%
Vitamin B3 1.64mg 1.623mg 0%
Tryptophan 0.252mg 0.591mg 0%
Threonine 0.451mg 1.766mg 0%
Isoleucine 0.425mg 1.971mg 0%
Leucine 0.64mg 3.309mg 0%
Lysine 0.592mg 2.706mg 0%
Methionine 0.143mg 0.547mg 0%
Phenylalanine 0.451mg 2.122mg 0%
Valine 0.599mg 2.029mg 0%
Histidine 0.241mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +572.1%
Contains more ProteinProtein +214.6%
Contains more FatsFats +2115.6%
Contains more OtherOther +143.5%
~equal in Carbs ~30.16g

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +1782.1%
Contains more Poly. FatPolyunsaturated fat +6368.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.