Winged beans vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Winged beans, mature seeds, cooked, boiled, with salt is higher in more vitamins & minerals

Calories (kcal)

Winged beans 147
Beans 237

Protein (g)

Winged beans 10.6
Beans 3.80

Carbs (g)

Winged beans 14.9
Beans 55.0

Fat (g)

Winged beans 5.84
Beans 0.030

Fiber (g)

Winged beans —
Beans —

Quick answers

Which has more protein?

Winged beans, mature seeds, cooked, boiled, with salt — 10.6g vs 3.80g per 100g.

Which has fewer calories?

Winged beans, mature seeds, cooked, boiled, with salt — 147 vs 237 kcal per 100g.

Which is more nutrient-dense?

Winged beans, mature seeds, cooked, boiled, with salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Winged beans Beans
Energy
Energy 147 kcal 237 kcal
Macronutrients
Water 67.2 g 40.6 g
Protein 10.6 g 3.80 g
Total lipid (fat) 5.84 g 0.030 g
Carbohydrate, by difference 14.9 g 55.0 g
Fats & Fatty Acids
Fatty acids, total saturated 0.825 g 0.011 g
Fatty acids, total monounsaturated 2.15 g 0.003 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.295 mg 0.101 mg
Riboflavin (Vitamin B2) 0.129 mg 0.056 mg
Niacin (Vitamin B3) 0.830 mg 0.631 mg
Pantothenic acid (Vitamin B5) 0.156 mg 0.378 mg
Vitamin B-6 — Pyridoxine 0.047 mg 0.084 mg
Biotin (Vitamin B7) 10.0 ug 107 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 142 mg 22.0 mg
Iron, Fe 4.33 mg 1.13 mg
Magnesium, Mg 54.0 mg 31.0 mg
Phosphorus, P 153 mg 74.0 mg
Potassium, K 280 mg 119 mg
Sodium, Na 249 mg 218 mg
Zinc, Zn 1.44 mg 1.56 mg
Copper, Cu 0.773 mg 0.265 mg
Manganese, Mn 1.20 mg 0.504 mg
Selenium, Se 2.90 ug 3.20 ug
Other Nutrients
Energy 615 kj 992 kj
Ash 1.43 g 0.580 g
Folic acid (Vitamin B9 — synthetic) 10.0 ug 107 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 10.0 ug 107 ug
Retinol 0 ug 0 ug
Vitamin A, IU 0 IU 5.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0.010 g —
SFA 16:0 (Palmitic acid) 0.449 g —
SFA 18:0 (Stearic acid) 0.267 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.020 g —
MUFA 18:1 (Omega-9, Oleic acid family) 2.03 g 0.003 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.109 g —
Fatty acids, total polyunsaturated 1.55 g 0.006 g
PUFA 18:2 (Omega-6, Linoleic acid) 1.46 g 0.006 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.094 g —
Tryptophan (EAA) 0.233 g 0.036 g
Threonine (EAA) 0.360 g 0.129 g
Isoleucine (EAA, BCAA) 0.448 g 0.151 g
Leucine (EAA, BCAA) 0.762 g 0.319 g
Lysine (EAA) 0.652 g 0.286 g
Methionine (EAA) 0.109 g 0.040 g
Cystine (conditionally essential) 0.166 g 0.035 g
Phenylalanine (EAA) 0.436 g 0.201 g
Tyrosine (conditionally essential) 0.445 g 0.113 g
Valine (EAA, BCAA) 0.467 g 0.196 g
Arginine (conditionally essential) 0.576 g 0.246 g
Histidine (EAA) 0.241 g 0.100 g
Alanine 0.318 g 0.222 g
Aspartic acid 0.973 g 0.451 g
Glutamic acid 1.22 g 0.593 g
Glycine (conditionally essential) 0.348 g 0.145 g
Proline (conditionally essential) 0.588 g 0.167 g
Serine 0.377 g 0.187 g

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Winged beans, mature seeds, cooked, boiled, with salt nutrition facts Beans, adzuki, mature seeds, canned, sweetened nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +545% in Winged beans, mature seeds, cooked, boiled, with salt Iron, Fe +283% in Winged beans, mature seeds, cooked, boiled, with salt Thiamin (Vitamin B1) +192% in Winged beans, mature seeds, cooked, boiled, with salt Copper, Cu +192% in Winged beans, mature seeds, cooked, boiled, with salt

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