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

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How are adzuki beans and winged beans different?

Adzuki beans are richer in folate, potassium, and vitamin B5, while winged beans is higher in copper, iron, manganese, vitamin B1, calcium, fats, and protein.
Winged beans covers your daily need for copper 53% more than adzuki beans.
Adzuki beans contain 12 times more folate than winged beans. Adzuki beans contain 121µg of folate, while winged beans contains 10µg.

Beans, adzuki, mature seeds, cooked, boiled, without salt and Winged beans, mature seeds, cooked, boiled, without salt types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Adzuki bean

Winged beans

Contains more PotassiumPotassium	+90%
Contains more ZincZinc	+22.9%
Contains less SodiumSodium	-38.5%

Contains more CalciumCalcium	+407.1%
Contains more IronIron	+116.5%
Contains more CopperCopper	+159.4%
Contains more ManganeseManganese	+109.2%
Contains more SeleniumSelenium	+141.7%

~equal in Magnesium ~54mg

~equal in Phosphorus ~153mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Adzuki bean

Winged beans

Contains more Vitamin B5Vitamin B5	+175.6%
Contains more Vitamin B6Vitamin B6	+104.3%
Contains more FolateFolate	+1110%

Contains more Vitamin B1Vitamin B1	+156.5%
Contains more Vitamin B2Vitamin B2	+101.6%
Contains more Vitamin B3Vitamin B3	+15.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.298mg	0.773mg	53%
Iron	2mg	4.33mg	29%
Fiber	7.3g		29%
Folate	121µg	10µg	28%
Manganese	0.573mg	1.199mg	27%
Vitamin B1	0.115mg	0.295mg	15%
Calcium	28mg	142mg	11%
Polyunsaturated fat	0.021g	1.551g	10%
Fats	0.1g	5.84g	9%
Potassium	532mg	280mg	7%
Protein	7.52g	10.62g	6%
Vitamin B2	0.064mg	0.129mg	5%
Vitamin B5	0.43mg	0.156mg	5%
Monounsaturated fat	0.009g	2.153g	5%
Vitamin B6	0.096mg	0.047mg	4%
Saturated fat	0.036g	0.825g	4%
Carbs	24.77g	14.94g	3%
Zinc	1.77mg	1.44mg	3%
Selenium	1.2µg	2.9µg	3%
Phosphorus	168mg	153mg	2%
Calories	128kcal	147kcal	1%
Vitamin B3	0.717mg	0.83mg	1%
Protein per 100 calories	5.9g	7.2g	N/A
Calories per 10 g protein	170kcal	138kcal	N/A
Weight per 100 calories	78g	68g	N/A
Unsaturated / Saturated Fat ratio	0.83	4.5	N/A
Net carbs	17.47g	14.94g	N/A
Magnesium	52mg	54mg	0%
Sodium	8mg	13mg	0%
Tryptophan	0.072mg	0.233mg	0%
Threonine	0.255mg	0.36mg	0%
Isoleucine	0.3mg	0.448mg	0%
Leucine	0.632mg	0.762mg	0%
Lysine	0.567mg	0.652mg	0%
Methionine	0.079mg	0.109mg	0%
Phenylalanine	0.398mg	0.436mg	0%
Valine	0.387mg	0.467mg	0%
Histidine	0.198mg	0.241mg	0%