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 237
Protein (g)
Winged beans 29.6
Beans 3.80
Carbs (g)
Winged beans 41.7
Beans 55.0
Fat (g)
Winged beans 16.3
Beans 0.030
Fiber (g)
Winged beans 25.9
Beans —
Quick answers
Which has more protein?
Winged beans, mature seeds, raw — 29.6g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 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 | 237 kcal | +73% |
| Macronutrients | |||
| Water | 8.34 g | 40.6 g | -79% |
| Protein | 29.6 g | 3.80 g | +680% |
| Total lipid (fat) | 16.3 g | 0.030 g | +54300% |
| Carbohydrate, by difference | 41.7 g | 55.0 g | -24% |
| Fiber, total dietary | 25.9 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.30 g | 0.011 g | +20836% |
| Fatty acids, total monounsaturated | 6.01 g | 0.003 g | +200300% |
| 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 | 0.101 mg | +920% |
| Riboflavin (Vitamin B2) | 0.450 mg | 0.056 mg | +704% |
| Niacin (Vitamin B3) | 3.09 mg | 0.631 mg | +390% |
| Pantothenic acid (Vitamin B5) | 0.795 mg | 0.378 mg | +110% |
| Vitamin B-6 — Pyridoxine | 0.175 mg | 0.084 mg | +108% |
| Biotin (Vitamin B7) | 45.0 ug | 107 ug | -58% |
| 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 | 22.0 mg | +1900% |
| Iron, Fe | 13.4 mg | 1.13 mg | +1089% |
| Magnesium, Mg | 179 mg | 31.0 mg | +477% |
| Phosphorus, P | 451 mg | 74.0 mg | +509% |
| Potassium, K | 977 mg | 119 mg | +721% |
| Sodium, Na | 38.0 mg | 218 mg | -83% |
| Zinc, Zn | 4.48 mg | 1.56 mg | +187% |
| Copper, Cu | 2.88 mg | 0.265 mg | +987% |
| Manganese, Mn | 3.72 mg | 0.504 mg | +638% |
| Selenium, Se | 8.20 ug | 3.20 ug | +156% |
| Other Nutrients | |||
| Energy | 1711 kj | 992 kj | +72% |
| Ash | 3.98 g | 0.580 g | +586% |
| Folic acid (Vitamin B9 — synthetic) | 45.0 ug | 107 ug | -58% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 45.0 ug | 107 ug | -58% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 5.00 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 | 0.003 g | +188367% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.303 g | — | |
| Fatty acids, total polyunsaturated | 4.33 g | 0.006 g | +72067% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.07 g | 0.006 g | +67700% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.262 g | — | |
| Tryptophan (EAA) | 0.762 g | 0.036 g | +2017% |
| Threonine (EAA) | 1.18 g | 0.129 g | +814% |
| Isoleucine (EAA, BCAA) | 1.47 g | 0.151 g | +872% |
| Leucine (EAA, BCAA) | 2.50 g | 0.319 g | +683% |
| Lysine (EAA) | 2.14 g | 0.286 g | +647% |
| Methionine (EAA) | 0.356 g | 0.040 g | +790% |
| Cystine (conditionally essential) | 0.545 g | 0.035 g | +1457% |
| Phenylalanine (EAA) | 1.43 g | 0.201 g | +611% |
| Tyrosine (conditionally essential) | 1.46 g | 0.113 g | +1189% |
| Valine (EAA, BCAA) | 1.53 g | 0.196 g | +681% |
| Arginine (conditionally essential) | 1.89 g | 0.246 g | +667% |
| Histidine (EAA) | 0.790 g | 0.100 g | +690% |
| Alanine | 1.04 g | 0.222 g | +368% |
| Aspartic acid | 3.19 g | 0.451 g | +607% |
| Glutamic acid | 4.01 g | 0.593 g | +576% |
| Glycine (conditionally essential) | 1.14 g | 0.145 g | +686% |
| Proline (conditionally essential) | 1.92 g | 0.167 g | +1052% |
| Serine | 1.24 g | 0.187 g | +560% |
| 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.