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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.
  • Arrowroot has a higher glycemic index (58) than winged bean (32).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more PhosphorusPhosphorus +117.8%
Contains less SodiumSodium -25.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +29.1%
Contains more CopperCopper +1045.5%
Contains more ZincZinc +120.6%
Contains more ManganeseManganese +205.7%
~equal in Magnesium ~24mg
~equal in Iron ~2mg
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more Vitamin B6Vitamin B6 +254.7%
Contains more FolateFolate +1678.9%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +152.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.64mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
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 WaterWater +40.7%
Contains more ProteinProtein +173.6%
Contains more FatsFats +350%
Contains more CarbsCarbs +109.9%
Contains more OtherOther +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +5750%
Contains more Poly. FatPolyunsaturated 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 Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Arrowroot Winged bean DV% diff.
Copper 0.121mg 1.386mg 141%
Folate 338µg 19µg 80%
Vitamin B1 0.143mg 0.379mg 20%
Manganese 0.174mg 0.532mg 16%
Vitamin B6 0.266mg 0.075mg 15%
Protein 4.24g 11.6g 15%
Phosphorus 98mg 45mg 8%
Zinc 0.63mg 1.39mg 7%
Vitamin B2 0.059mg 0.149mg 7%
Carbs 13.39g 28.1g 5%
Fiber 1.3g 5%
Vitamin B5 0.292mg 0.116mg 4%
Calories 65kcal 148kcal 4%
Potassium 454mg 586mg 4%
Iron 2.22mg 2mg 3%
Vitamin C 1.9mg 0mg 2%
Calcium 6mg 30mg 2%
Polyunsaturated fat 0.092g 0.174g 1%
Monounsaturated fat 0.004g 0.234g 1%
Fats 0.2g 0.9g 1%
Saturated fat 0.039g 0.222g 1%
Net carbs 12.09g 28.1g N/A
Magnesium 25mg 24mg 0%
Sodium 26mg 35mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 1.693mg 1.64mg 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Arrowroot
15%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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.