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  6. Winged bean vs. White beans

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

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How are winged bean and white beans different?

  • Winged bean is higher in copper, vitamin B1, vitamin B3, and vitamin B2; however, white beans is richer in iron, folate, phosphorus, magnesium, and calcium.
  • Daily need coverage for copper for winged bean is 122% higher.
  • Winged bean contains 12 times more vitamin B3 than white beans. While winged bean contains 1.64mg of vitamin B3, white beans contains only 0.14mg.

Winged bean tuber, raw and Beans, white, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Winged bean vs White 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" 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more CopperCopper +382.9%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +200%
Contains more IronIron +85%
Contains more PhosphorusPhosphorus +151.1%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +19.5%
Contains more SeleniumSelenium +85.7%
~equal in Potassium ~561mg
~equal in Zinc ~1.38mg

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin B1Vitamin B1 +221.2%
Contains more Vitamin B2Vitamin B2 +223.9%
Contains more Vitamin B3Vitamin B3 +1071.4%
Contains more Vitamin B5Vitamin B5 +97.4%
Contains more Vitamin B6Vitamin B6 +24%
Contains more FolateFolate +326.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean White beans DV% diff.
Copper 1.386mg 0.287mg 122%
Fiber 6.3g 25%
Vitamin B1 0.379mg 0.118mg 22%
Iron 2mg 3.7mg 21%
Folate 19µg 81µg 16%
Phosphorus 45mg 113mg 10%
Vitamin B3 1.64mg 0.14mg 9%
Magnesium 24mg 63mg 9%
Vitamin B2 0.149mg 0.046mg 8%
Vitamin E 0.94mg 6%
Choline 35.1mg 6%
Calcium 30mg 90mg 6%
Manganese 0.532mg 0.636mg 5%
Protein 11.6g 9.73g 4%
Vitamin K 3.5µg 3%
Vitamin B5 0.116mg 0.229mg 2%
Saturated fat 0.222g 0.091g 1%
Potassium 586mg 561mg 1%
Sodium 35mg 6mg 1%
Carbs 28.1g 25.09g 1%
Selenium 0.7µg 1.3µg 1%
Monounsaturated fat 0.234g 0.031g 1%
Fats 0.9g 0.35g 1%
Vitamin B6 0.075mg 0.093mg 1%
Calories 148kcal 139kcal 0%
Net carbs 28.1g 18.79g N/A
Sugar 0.34g N/A
Zinc 1.39mg 1.38mg 0%
Polyunsaturated fat 0.174g 0.152g 0%
Tryptophan 0.252mg 0.115mg 0%
Threonine 0.451mg 0.409mg 0%
Isoleucine 0.425mg 0.429mg 0%
Leucine 0.64mg 0.776mg 0%
Lysine 0.592mg 0.668mg 0%
Methionine 0.143mg 0.146mg 0%
Phenylalanine 0.451mg 0.526mg 0%
Valine 0.599mg 0.509mg 0%
Histidine 0.241mg 0.271mg 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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more ProteinProtein +19.2%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +12%
Contains more OtherOther +14.3%
~equal in Water ~63.08g

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated fat +654.8%
Contains more Poly. FatPolyunsaturated fat +14.5%
Contains less Sat. FatSaturated fat -59%

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.