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  6. Winged bean vs. Yardlong beans

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

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How are winged bean and yardlong beans different?

  • Winged bean is higher in copper, vitamin B1, manganese, iron, zinc, potassium, and vitamin B3; however, yardlong beans is richer in vitamin C, vitamin A, and folate.
  • Daily need coverage for copper for winged bean is 149% higher.
  • Winged bean contains 4 times more vitamin B1 than yardlong beans. While winged bean contains 0.379mg of vitamin B1, yardlong beans contains only 0.085mg.
  • Winged bean has a lower glycemic index (32) than yardlong beans (86).

Winged bean tuber, raw and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Winged bean vs Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more PotassiumPotassium +102.1%
Contains more IronIron +104.1%
Contains more CopperCopper +2848.9%
Contains more ZincZinc +286.1%
Contains more ManganeseManganese +164.7%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +46.7%
Contains more PhosphorusPhosphorus +26.7%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +114.3%

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.
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin B1Vitamin B1 +345.9%
Contains more Vitamin B2Vitamin B2 +50.5%
Contains more Vitamin B3Vitamin B3 +160.3%
Contains more Vitamin B5Vitamin B5 +127.5%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +136.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Yardlong beans DV% diff.
Copper 1.386mg 0.047mg 149%
Vitamin B1 0.379mg 0.085mg 25%
Vitamin C 0mg 16.2mg 18%
Protein 11.6g 2.53g 18%
Manganese 0.532mg 0.201mg 14%
Iron 2mg 0.98mg 13%
Zinc 1.39mg 0.36mg 9%
Potassium 586mg 290mg 9%
Folate 19µg 45µg 7%
Vitamin B3 1.64mg 0.63mg 6%
Carbs 28.1g 9.18g 6%
Calories 148kcal 47kcal 5%
Vitamin B6 0.075mg 0.024mg 4%
Magnesium 24mg 42mg 4%
Vitamin B2 0.149mg 0.099mg 4%
Vitamin A 0µg 23µg 3%
Phosphorus 45mg 57mg 2%
Polyunsaturated fat 0.174g 0.042g 1%
Monounsaturated fat 0.234g 0.009g 1%
Sodium 35mg 4mg 1%
Fats 0.9g 0.1g 1%
Saturated fat 0.222g 0.026g 1%
Vitamin B5 0.116mg 0.051mg 1%
Selenium 0.7µg 1.5µg 1%
Calcium 30mg 44mg 1%
Net carbs 28.1g 9.18g N/A
Tryptophan 0.252mg 0.029mg 0%
Threonine 0.451mg 0.094mg 0%
Isoleucine 0.425mg 0.135mg 0%
Leucine 0.64mg 0.18mg 0%
Lysine 0.592mg 0.166mg 0%
Methionine 0.143mg 0.036mg 0%
Phenylalanine 0.451mg 0.139mg 0%
Valine 0.599mg 0.146mg 0%
Histidine 0.241mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +358.5%
Contains more FatsFats +800%
Contains more CarbsCarbs +206.1%
Contains more OtherOther +177.8%
Contains more WaterWater +52.4%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +314.3%
Contains less Sat. FatSaturated fat -88.3%

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.