Winged beans vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Winged beans, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Winged beans 409
Beans 128
Protein (g)
Winged beans 29.6
Beans 7.52
Carbs (g)
Winged beans 41.7
Beans 24.8
Fat (g)
Winged beans 16.3
Beans 0.100
Fiber (g)
Winged beans 25.9
Beans 7.30
Quick answers
Which has more protein?
Winged beans, mature seeds, raw — 29.6g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 409 kcal per 100g.
Which is more nutrient-dense?
Winged beans, mature seeds, raw 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 409 kcal | 128 kcal | +220% |
| Macronutrients | |||
| Water | 8.34 g | 66.3 g | -87% |
| Protein | 29.6 g | 7.52 g | +294% |
| Total lipid (fat) | 16.3 g | 0.100 g | +16220% |
| Carbohydrate, by difference | 41.7 g | 24.8 g | +68% |
| Fiber, total dietary | 25.9 g | 7.30 g | +255% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.30 g | 0.036 g | +6297% |
| Fatty acids, total monounsaturated | 6.01 g | 0.009 g | +66700% |
| 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) | 1.03 mg | 0.115 mg | +796% |
| Riboflavin (Vitamin B2) | 0.450 mg | 0.064 mg | +603% |
| Niacin (Vitamin B3) | 3.09 mg | 0.717 mg | +331% |
| Pantothenic acid (Vitamin B5) | 0.795 mg | 0.430 mg | +85% |
| Vitamin B-6 — Pyridoxine | 0.175 mg | 0.096 mg | +82% |
| Biotin (Vitamin B7) | 45.0 ug | 121 ug | -63% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 440 mg | 28.0 mg | +1471% |
| Iron, Fe | 13.4 mg | 2.00 mg | +572% |
| Magnesium, Mg | 179 mg | 52.0 mg | +244% |
| Phosphorus, P | 451 mg | 168 mg | +168% |
| Potassium, K | 977 mg | 532 mg | +84% |
| Sodium, Na | 38.0 mg | 244 mg | -84% |
| Zinc, Zn | 4.48 mg | 1.77 mg | +153% |
| Copper, Cu | 2.88 mg | 0.298 mg | +866% |
| Manganese, Mn | 3.72 mg | 0.573 mg | +549% |
| Selenium, Se | 8.20 ug | 1.20 ug | +583% |
| Other Nutrients | |||
| Energy | 1711 kj | 536 kj | +219% |
| Ash | 3.98 g | 1.33 g | +199% |
| Folic acid (Vitamin B9 — synthetic) | 45.0 ug | 121 ug | -63% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 45.0 ug | 121 ug | -63% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 6.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.028 g | — | |
| SFA 16:0 (Palmitic acid) | 1.25 g | — | |
| SFA 18:0 (Stearic acid) | 0.745 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.055 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.65 g | 0.009 g | +62722% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.303 g | — | |
| Fatty acids, total polyunsaturated | 4.33 g | 0.021 g | +20519% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.07 g | 0.021 g | +19271% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.262 g | — | |
| Tryptophan (EAA) | 0.762 g | 0.072 g | +958% |
| Threonine (EAA) | 1.18 g | 0.255 g | +362% |
| Isoleucine (EAA, BCAA) | 1.47 g | 0.300 g | +389% |
| Leucine (EAA, BCAA) | 2.50 g | 0.632 g | +295% |
| Lysine (EAA) | 2.14 g | 0.567 g | +277% |
| Methionine (EAA) | 0.356 g | 0.079 g | +351% |
| Cystine (conditionally essential) | 0.545 g | 0.070 g | +679% |
| Phenylalanine (EAA) | 1.43 g | 0.398 g | +259% |
| Tyrosine (conditionally essential) | 1.46 g | 0.224 g | +550% |
| Valine (EAA, BCAA) | 1.53 g | 0.387 g | +295% |
| Arginine (conditionally essential) | 1.89 g | 0.486 g | +288% |
| Histidine (EAA) | 0.790 g | 0.198 g | +299% |
| Alanine | 1.04 g | 0.439 g | +137% |
| Aspartic acid | 3.19 g | 0.891 g | +258% |
| Glutamic acid | 4.01 g | 1.17 g | +242% |
| Glycine (conditionally essential) | 1.14 g | 0.286 g | +299% |
| Proline (conditionally essential) | 1.92 g | 0.331 g | +481% |
| Serine | 1.24 g | 0.369 g | +235% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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