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  6. Winged bean vs. Beetroot

Winged bean vs. Beetroot — In-Depth Nutrition Comparison

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How are Winged bean and Beetroot different?

  • Winged bean is higher in Copper, Vitamin B1, Iron, Zinc, Manganese, Vitamin B2, Vitamin B3, and Potassium, however, Beetroot is richer in Folate, and Vitamin C.
  • Daily need coverage for Copper from Winged bean is 146% higher.
  • Winged bean contains 12 times more Vitamin B1 than Beetroot. While Winged bean contains 0.379mg of Vitamin B1, Beetroot contains only 0.031mg.

Winged bean tuber, raw and Beets, raw are the varieties used in this article.

Infographic

Winged bean vs Beetroot 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 bean
Winged bean
9
:
0
Beetroot
Beetroot
Contains more Calcium +87.5%
Contains more Iron +150%
Contains more Phosphorus +12.5%
Contains more Potassium +80.3%
Contains less Sodium -55.1%
Contains more Zinc +297.1%
Contains more Copper +1748%
Contains more Manganese +61.7%
Equal in Magnesium - 23
Equal in Selenium - 0.7
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +87.5%
Contains more Iron +150%
Contains more Phosphorus +12.5%
Contains more Potassium +80.3%
Contains less Sodium -55.1%
Contains more Zinc +297.1%
Contains more Copper +1748%
Contains more Manganese +61.7%
Equal in Magnesium - 23
Equal in Selenium - 0.7

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 bean
Winged bean
4
:
6
Beetroot
Beetroot
Contains more Vitamin B1 +1122.6%
Contains more Vitamin B2 +272.5%
Contains more Vitamin B3 +391%
Contains more Vitamin B6 +11.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +33.6%
Contains more Folate +473.7%
Winged bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin B1 +1122.6%
Contains more Vitamin B2 +272.5%
Contains more Vitamin B3 +391%
Contains more Vitamin B6 +11.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +33.6%
Contains more Folate +473.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Beetroot
Beetroot
Contains more Protein +620.5%
Contains more Fats +429.4%
Contains more Carbs +193.9%
Contains more Other +85.2%
Contains more Water +52.6%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +620.5%
Contains more Fats +429.4%
Contains more Carbs +193.9%
Contains more Other +85.2%
Contains more Water +52.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Beetroot
Beetroot
Contains more Monounsaturated Fat +631.3%
Contains more Polyunsaturated fat +190%
Contains less Saturated Fat -87.8%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +631.3%
Contains more Polyunsaturated fat +190%
Contains less Saturated Fat -87.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Beetroot Opinion
Net carbs 28.1g 6.76g Winged bean
Protein 11.6g 1.61g Winged bean
Fats 0.9g 0.17g Winged bean
Carbs 28.1g 9.56g Winged bean
Calories 148kcal 43kcal Winged bean
Sugar 6.76g Winged bean
Fiber 2.8g Beetroot
Calcium 30mg 16mg Winged bean
Iron 2mg 0.8mg Winged bean
Magnesium 24mg 23mg Winged bean
Phosphorus 45mg 40mg Winged bean
Potassium 586mg 325mg Winged bean
Sodium 35mg 78mg Winged bean
Zinc 1.39mg 0.35mg Winged bean
Copper 1.386mg 0.075mg Winged bean
Manganese 0.532mg 0.329mg Winged bean
Selenium 0.7µg 0.7µg
Vitamin A 0IU 33IU Beetroot
Vitamin A RAE 0µg 2µg Beetroot
Vitamin E 0.04mg Beetroot
Vitamin C 0mg 4.9mg Beetroot
Vitamin B1 0.379mg 0.031mg Winged bean
Vitamin B2 0.149mg 0.04mg Winged bean
Vitamin B3 1.64mg 0.334mg Winged bean
Vitamin B5 0.116mg 0.155mg Beetroot
Vitamin B6 0.075mg 0.067mg Winged bean
Folate 19µg 109µg Beetroot
Vitamin K 0.2µg Beetroot
Tryptophan 0.252mg 0.019mg Winged bean
Threonine 0.451mg 0.047mg Winged bean
Isoleucine 0.425mg 0.048mg Winged bean
Leucine 0.64mg 0.068mg Winged bean
Lysine 0.592mg 0.058mg Winged bean
Methionine 0.143mg 0.018mg Winged bean
Phenylalanine 0.451mg 0.046mg Winged bean
Valine 0.599mg 0.056mg Winged bean
Histidine 0.241mg 0.021mg Winged bean
Saturated Fat 0.222g 0.027g Beetroot
Monounsaturated Fat 0.234g 0.032g Winged bean
Polyunsaturated fat 0.174g 0.06g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Beetroot
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
17%
Winged bean
12%
Beetroot
Minerals Daily Need Coverage Score
75%
Winged bean
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 6.76g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.195g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.