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  6. Arrowroot vs. Winged bean

Arrowroot vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between Arrowroot and Winged bean?

  • Arrowroot is richer in Folate, Vitamin B6, and Phosphorus, while Winged bean is higher in Copper, Vitamin B1, Manganese, Vitamin B2, and Zinc.
  • Winged bean's daily need coverage for Copper is 141% higher.
  • Winged bean has 18 times less Folate than Arrowroot. Arrowroot has 338µg of Folate, while Winged bean has 19µg.

We used Arrowroot, raw and Winged bean tuber, raw types in this comparison.

Infographic

Arrowroot vs Winged bean 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.
Arrowroot
Arrowroot
4
:
5
Winged bean
Winged bean
Contains more Iron +11%
Contains more Phosphorus +117.8%
Contains less Sodium -25.7%
Contains more Calcium +400%
Contains more Potassium +29.1%
Contains more Zinc +120.6%
Contains more Copper +1045.5%
Contains more Manganese +205.7%
Equal in Iron - 2
Equal in Magnesium - 24
Equal in Selenium - 0.7
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Iron +11%
Contains more Phosphorus +117.8%
Contains less Sodium -25.7%
Contains more Calcium +400%
Contains more Potassium +29.1%
Contains more Zinc +120.6%
Contains more Copper +1045.5%
Contains more Manganese +205.7%
Equal in Iron - 2
Equal in Magnesium - 24
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.
Arrowroot
Arrowroot
6
:
2
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +151.7%
Contains more Vitamin B6 +254.7%
Contains more Folate +1678.9%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +152.5%
Equal in Vitamin B3 - 1.64
Arrowroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +151.7%
Contains more Vitamin B6 +254.7%
Contains more Folate +1678.9%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +152.5%
Equal in Vitamin B3 - 1.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arrowroot
Arrowroot
1
:
4
Winged bean
Winged bean
Contains more Water +40.7%
Contains more Protein +173.6%
Contains more Fats +350%
Contains more Carbs +109.9%
Contains more Other +40.8%
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
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
Contains more Water +40.7%
Contains more Protein +173.6%
Contains more Fats +350%
Contains more Carbs +109.9%
Contains more Other +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arrowroot
Arrowroot
1
:
2
Winged bean
Winged bean
Contains less Saturated Fat -82.4%
Contains more Monounsaturated Fat +5750%
Contains more Polyunsaturated fat +89.1%
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -82.4%
Contains more Monounsaturated Fat +5750%
Contains more Polyunsaturated fat +89.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Winged bean Opinion
Net carbs 12.09g 28.1g Winged bean
Protein 4.24g 11.6g Winged bean
Fats 0.2g 0.9g Winged bean
Carbs 13.39g 28.1g Winged bean
Calories 65kcal 148kcal Winged bean
Fiber 1.3g Arrowroot
Calcium 6mg 30mg Winged bean
Iron 2.22mg 2mg Arrowroot
Magnesium 25mg 24mg Arrowroot
Phosphorus 98mg 45mg Arrowroot
Potassium 454mg 586mg Winged bean
Sodium 26mg 35mg Arrowroot
Zinc 0.63mg 1.39mg Winged bean
Copper 0.121mg 1.386mg Winged bean
Manganese 0.174mg 0.532mg Winged bean
Selenium 0.7µg 0.7µg
Vitamin A 19IU 0IU Arrowroot
Vitamin A RAE 1µg 0µg Arrowroot
Vitamin C 1.9mg 0mg Arrowroot
Vitamin B1 0.143mg 0.379mg Winged bean
Vitamin B2 0.059mg 0.149mg Winged bean
Vitamin B3 1.693mg 1.64mg Arrowroot
Vitamin B5 0.292mg 0.116mg Arrowroot
Vitamin B6 0.266mg 0.075mg Arrowroot
Folate 338µg 19µg Arrowroot
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.039g 0.222g Arrowroot
Monounsaturated Fat 0.004g 0.234g Winged bean
Polyunsaturated fat 0.092g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Winged bean
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
35%
Arrowroot
17%
Winged bean
Minerals Daily Need Coverage Score
27%
Arrowroot
75%
Winged bean

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 26)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.183g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.5)
Which food is richer in vitamins?
Arrowroot
Arrowroot is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.