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  6. Winged beans vs. Corn raw

Winged beans vs. Corn raw — In-Depth Nutrition Comparison

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Summary of differences between Winged beans and Corn raw

  • Winged beans has more Copper, Iron, Manganese, Calcium, Vitamin B1, Phosphorus, and Zinc, however, Corn raw is higher in Vitamin B5, Folate, and Vitamin C.
  • Winged beans covers your daily need of Copper 80% more than Corn raw.
  • Winged beans has 71 times more Calcium than Corn raw. While Winged beans has 142mg of Calcium, Corn raw has only 2mg.

These are the specific foods used in this comparison Winged beans, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, raw.

Infographic

Winged beans vs Corn raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winged beans
Winged beans
10
:
0
Corn raw
Corn raw
Contains more Calcium +7000%
Contains more Iron +732.7%
Contains more Magnesium +45.9%
Contains more Phosphorus +71.9%
Contains less Sodium -13.3%
Contains more Zinc +213%
Contains more Copper +1331.5%
Contains more Manganese +635.6%
Contains more Selenium +383.3%
Equal in Potassium - 270
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +7000%
Contains more Iron +732.7%
Contains more Magnesium +45.9%
Contains more Phosphorus +71.9%
Contains less Sodium -13.3%
Contains more Zinc +213%
Contains more Copper +1331.5%
Contains more Manganese +635.6%
Contains more Selenium +383.3%
Equal in Potassium - 270

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winged beans
Winged beans
2
:
8
Corn raw
Corn raw
Contains more Vitamin B1 +90.3%
Contains more Vitamin B2 +134.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B5 +359.6%
Contains more Vitamin B6 +97.9%
Contains more Folate +320%
Winged beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin B1 +90.3%
Contains more Vitamin B2 +134.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +113.3%
Contains more Vitamin B5 +359.6%
Contains more Vitamin B6 +97.9%
Contains more Folate +320%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged beans
Winged beans
3
:
2
Corn raw
Corn raw
Contains more Protein +224.8%
Contains more Fats +332.6%
Contains more Other +123.8%
Contains more Carbs +25.2%
Contains more Water +13.2%
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +224.8%
Contains more Fats +332.6%
Contains more Other +123.8%
Contains more Carbs +25.2%
Contains more Water +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged beans
Winged beans
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +398.4%
Contains more Polyunsaturated fat +218.5%
Contains less Saturated Fat -60.6%
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +398.4%
Contains more Polyunsaturated fat +218.5%
Contains less Saturated Fat -60.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged beans Corn raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged beans Corn raw Opinion
Net carbs 14.94g 16.7g Corn raw
Protein 10.62g 3.27g Winged beans
Fats 5.84g 1.35g Winged beans
Carbs 14.94g 18.7g Corn raw
Calories 147kcal 86kcal Winged beans
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Winged beans
Fiber 2g Corn raw
Calcium 142mg 2mg Winged beans
Iron 4.33mg 0.52mg Winged beans
Magnesium 54mg 37mg Winged beans
Phosphorus 153mg 89mg Winged beans
Potassium 280mg 270mg Winged beans
Sodium 13mg 15mg Winged beans
Zinc 1.44mg 0.46mg Winged beans
Copper 0.773mg 0.054mg Winged beans
Manganese 1.199mg 0.163mg Winged beans
Selenium 2.9µg 0.6µg Winged beans
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.295mg 0.155mg Winged beans
Vitamin B2 0.129mg 0.055mg Winged beans
Vitamin B3 0.83mg 1.77mg Corn raw
Vitamin B5 0.156mg 0.717mg Corn raw
Vitamin B6 0.047mg 0.093mg Corn raw
Folate 10µg 42µg Corn raw
Vitamin K 0.3µg Corn raw
Tryptophan 0.233mg 0.023mg Winged beans
Threonine 0.36mg 0.129mg Winged beans
Isoleucine 0.448mg 0.129mg Winged beans
Leucine 0.762mg 0.348mg Winged beans
Lysine 0.652mg 0.137mg Winged beans
Methionine 0.109mg 0.067mg Winged beans
Phenylalanine 0.436mg 0.15mg Winged beans
Valine 0.467mg 0.185mg Winged beans
Histidine 0.241mg 0.089mg Winged beans
Saturated Fat 0.825g 0.325g Corn raw
Monounsaturated Fat 2.153g 0.432g Winged beans
Polyunsaturated fat 1.551g 0.487g Winged beans
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Winged beans
18%
Corn raw
Minerals Daily Need Coverage Score
80%
Winged beans
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 20)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1.2)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.5g)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.