Winged bean vs. Winged beans — In-Depth Nutrition Comparison
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A recap on the differences between winged bean and winged beans
- Winged bean is higher in copper, potassium, vitamin B1, and vitamin B3, yet winged beans is higher in iron, manganese, phosphorus, calcium, magnesium, and polyunsaturated fat.
- Winged bean covers your daily copper needs 68% more than winged beans.
- Winged bean contains 2 times more potassium than winged beans. While winged bean contains 586mg of potassium, winged beans contains only 280mg.
Food varieties used in this article are Winged bean tuber, raw and Winged beans, mature seeds, cooked, boiled, without salt.
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.
| Contains more PotassiumPotassium | +109.3% |
| Contains more CopperCopper | +79.3% |
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +373.3% |
| Contains more IronIron | +116.5% |
| Contains more PhosphorusPhosphorus | +240% |
| Contains less SodiumSodium | -62.9% |
| Contains more ManganeseManganese | +125.4% |
| Contains more SeleniumSelenium | +314.3% |
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 B1Vitamin B1 | +28.5% |
| Contains more Vitamin B2Vitamin B2 | +15.5% |
| Contains more Vitamin B3Vitamin B3 | +97.6% |
| Contains more Vitamin B6Vitamin B6 | +59.6% |
| Contains more FolateFolate | +90% |
| Contains more Vitamin B5Vitamin B5 | +34.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.773mg | 68% |
| Iron | 2mg | 4.33mg | 29% |
| Manganese | 0.532mg | 1.199mg | 29% |
| Phosphorus | 45mg | 153mg | 15% |
| Calcium | 30mg | 142mg | 11% |
| Polyunsaturated fat | 0.174g | 1.551g | 9% |
| Potassium | 586mg | 280mg | 9% |
| Fats | 0.9g | 5.84g | 8% |
| Magnesium | 24mg | 54mg | 7% |
| Vitamin B1 | 0.379mg | 0.295mg | 7% |
| Monounsaturated fat | 0.234g | 2.153g | 5% |
| Vitamin B3 | 1.64mg | 0.83mg | 5% |
| Carbs | 28.1g | 14.94g | 4% |
| Selenium | 0.7µg | 2.9µg | 4% |
| Saturated fat | 0.222g | 0.825g | 3% |
| Vitamin B6 | 0.075mg | 0.047mg | 2% |
| Vitamin B2 | 0.149mg | 0.129mg | 2% |
| Protein | 11.6g | 10.62g | 2% |
| Folate | 19µg | 10µg | 2% |
| Vitamin B5 | 0.116mg | 0.156mg | 1% |
| Sodium | 35mg | 13mg | 1% |
| Calories | 148kcal | 147kcal | 0% |
| Net carbs | 28.1g | 14.94g | N/A |
| Zinc | 1.39mg | 1.44mg | 0% |
| Tryptophan | 0.252mg | 0.233mg | 0% |
| Threonine | 0.451mg | 0.36mg | 0% |
| Isoleucine | 0.425mg | 0.448mg | 0% |
| Leucine | 0.64mg | 0.762mg | 0% |
| Lysine | 0.592mg | 0.652mg | 0% |
| Methionine | 0.143mg | 0.109mg | 0% |
| Phenylalanine | 0.451mg | 0.436mg | 0% |
| Valine | 0.599mg | 0.467mg | 0% |
| Histidine | 0.241mg | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
| Contains more CarbsCarbs | +88.1% |
| Contains more OtherOther | +41.8% |
| Contains more FatsFats | +548.9% |
| Contains more WaterWater | +17.1% |
~equal in
Protein
~10.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
| Contains less Sat. FatSaturated fat | -73.1% |
| Contains more Mono. FatMonounsaturated fat | +820.1% |
| Contains more Poly. FatPolyunsaturated fat | +791.4% |