Winged beans vs. Black turtle bean — In-Depth Nutrition Comparison

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Summary of differences between winged beans and black turtle bean

Winged beans has more copper, manganese, iron, calcium, fats, zinc, vitamin B1, protein, and vitamin B2; however, black turtle bean is higher in folate.
Winged beans covers your daily need for copper 56% more than black turtle bean.
Winged beans has 17 times more fats than black turtle bean. While winged beans has 5.84g of fats, black turtle bean has only 0.35g.
The glycemic index of winged beans is higher.

These are the specific foods used in this comparison Winged beans, mature seeds, cooked, boiled, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt.

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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.

Winged beans

Black turtle bean

Contains more CalciumCalcium	+158.2%
Contains more IronIron	+51.9%
Contains more CopperCopper	+187.4%
Contains more ZincZinc	+89.5%
Contains more ManganeseManganese	+266.7%
Contains more SeleniumSelenium	+141.7%

Contains more PotassiumPotassium	+54.6%
Contains less SodiumSodium	-76.9%

~equal in Magnesium ~49mg

~equal in Phosphorus ~152mg

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.

Winged beans

Black turtle bean

Contains more Vitamin B1Vitamin B1	+31.1%
Contains more Vitamin B2Vitamin B2	+130.4%
Contains more Vitamin B3Vitamin B3	+57.5%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+66.7%
Contains more Vitamin B6Vitamin B6	+63.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+760%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.773mg	0.269mg	56%
Manganese	1.199mg	0.327mg	38%
Fiber		8.3g	33%
Iron	4.33mg	2.85mg	19%
Folate	10µg	86µg	19%
Calcium	142mg	55mg	9%
Polyunsaturated fat	1.551g	0.149g	9%
Fats	5.84g	0.35g	8%
Zinc	1.44mg	0.76mg	6%
Vitamin E		0.87mg	6%
Vitamin B1	0.295mg	0.225mg	6%
Vitamin B2	0.129mg	0.056mg	6%
Choline		32.6mg	6%
Protein	10.62g	8.18g	5%
Potassium	280mg	433mg	5%
Monounsaturated fat	2.153g	0.03g	5%
Carbs	14.94g	24.35g	3%
Selenium	2.9µg	1.2µg	3%
Vitamin K		3.3µg	3%
Saturated fat	0.825g	0.089g	3%
Vitamin B3	0.83mg	0.527mg	2%
Vitamin B5	0.156mg	0.26mg	2%
Vitamin B6	0.047mg	0.077mg	2%
Calories	147kcal	130kcal	1%
Magnesium	54mg	49mg	1%
Protein per 100 calories	7.2g	6.3g	N/A
Calories per 10 g protein	138kcal	159kcal	N/A
Weight per 100 calories	68g	77g	N/A
Unsaturated / Saturated Fat ratio	4.5	2	N/A
Net carbs	14.94g	16.05g	N/A
Sugar		0.32g	N/A
Phosphorus	153mg	152mg	0%
Sodium	13mg	3mg	0%
Tryptophan	0.233mg	0.097mg	0%
Threonine	0.36mg	0.344mg	0%
Isoleucine	0.448mg	0.361mg	0%
Leucine	0.762mg	0.653mg	0%
Lysine	0.652mg	0.562mg	0%
Methionine	0.109mg	0.123mg	0%
Phenylalanine	0.436mg	0.442mg	0%
Valine	0.467mg	0.428mg	0%
Histidine	0.241mg	0.228mg	0%