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Winged bean vs Cornmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (difference - 1.61g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 37)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.9)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.002g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Cornmeal
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winged bean Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Winged bean
36
Cornmeal
Mineral Summary Score
46
Winged bean
21
Cornmeal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +900%
Contains more Potassium +312.7%
Contains more Copper +1723.7%
Contains more Zinc +110.6%
Contains more Iron +118%
Contains more Magnesium +33.3%
Contains more Phosphorus +120%
Contains less Sodium -80%
Contains more Calcium +900%
Contains more Potassium +312.7%
Contains more Copper +1723.7%
Contains more Zinc +110.6%
Contains more Iron +118%
Contains more Magnesium +33.3%
Contains more Phosphorus +120%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +45.4%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +106.9%
Contains more Vitamin B6 +142.7%
Contains more Folic acid (B9) +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +45.4%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +106.9%
Contains more Vitamin B6 +142.7%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
70%
Winged bean
43%
Cornmeal
Carbohydrates
28%
Winged bean
79%
Cornmeal
Fats
4%
Winged bean
8%
Cornmeal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winged bean Cornmeal Opinion
Calories 148 370 Cornmeal
Protein 11.6 7.11 Winged bean
Fats 0.9 1.75 Cornmeal
Vitamin C 0 0
Carbs 28.1 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 2 4.36 Cornmeal
Calcium 30 3 Winged bean
Potassium 586 142 Winged bean
Magnesium 24 32 Cornmeal
Sugars 1.61 Cornmeal
Fiber 3.9 Cornmeal
Copper 1.386 0.076 Winged bean
Zinc 1.39 0.66 Winged bean
Starch 73.3 Cornmeal
Phosphorus 45 99 Cornmeal
Sodium 35 7 Cornmeal
Vitamin A 0 214 Cornmeal
Vitamin E 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.379 0.551 Cornmeal
Vitamin B2 0.149 0.382 Cornmeal
Vitamin B3 1.64 4.968 Cornmeal
Vitamin B5 0.116 0.24 Cornmeal
Vitamin B6 0.075 0.182 Cornmeal
Vitamin B12 0 0
Vitamin K 0 Cornmeal
Folic acid (B9) 0 180 Cornmeal
Trans Fat 0 0
Saturated Fat 0.222 0.22 Cornmeal
Monounsaturated Fat 0.234 0.39 Cornmeal
Polyunsaturated fat 0.174 0.828 Cornmeal
Tryptophan 0.252 0.038 Winged bean
Threonine 0.451 0.172 Winged bean
Isoleucine 0.425 0.242 Winged bean
Leucine 0.64 1.006 Cornmeal
Lysine 0.592 0.105 Winged bean
Methionine 0.143 0.162 Cornmeal
Phenylalanine 0.451 0.366 Winged bean
Valine 0.599 0.337 Winged bean
Histidine 0.241 0.172 Winged bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.