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  6. Avocado vs. Winged bean

Avocado vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between avocadoes and winged bean?

  • Avocadoes are richer in vitamin B5, folate, vitamin B6, and vitamin C, while winged bean is higher in copper, vitamin B1, iron, manganese, and zinc.
  • Winged bean's daily need coverage for copper is 133% higher.
  • Winged bean is lower in saturated fat.

We used Avocados, raw, all commercial varieties and Winged bean tuber, raw types in this comparison.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 MagnesiumMagnesium +20.8%
Contains more PhosphorusPhosphorus +15.6%
Contains less SodiumSodium -80%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +20.8%
Contains more IronIron +263.6%
Contains more CopperCopper +629.5%
Contains more ZincZinc +117.2%
Contains more ManganeseManganese +274.6%
Contains more SeleniumSelenium +75%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +1097.4%
Contains more Vitamin B6Vitamin B6 +242.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +326.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +465.7%
Contains more Vitamin B2Vitamin B2 +14.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.64mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Winged bean DV% diff.
Copper 0.19mg 1.386mg 133%
Fiber 6.7g 27%
Vitamin B1 0.067mg 0.379mg 26%
Vitamin B5 1.389mg 0.116mg 25%
Monounsaturated fat 9.799g 0.234g 24%
Fats 14.66g 0.9g 21%
Protein 2g 11.6g 19%
Iron 0.55mg 2mg 18%
Vitamin K 21µg 18%
Manganese 0.142mg 0.532mg 17%
Folate 81µg 19µg 16%
Vitamin E 2.07mg 14%
Vitamin B6 0.257mg 0.075mg 14%
Vitamin C 10mg 0mg 11%
Polyunsaturated fat 1.816g 0.174g 11%
Saturated fat 2.126g 0.222g 9%
Zinc 0.64mg 1.39mg 7%
Carbs 8.53g 28.1g 7%
Choline 14.2mg 3%
Potassium 485mg 586mg 3%
Calcium 12mg 30mg 2%
Calories 160kcal 148kcal 1%
Vitamin B2 0.13mg 0.149mg 1%
Vitamin B3 1.738mg 1.64mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin A 7µg 0µg 1%
Sodium 7mg 35mg 1%
Phosphorus 52mg 45mg 1%
Magnesium 29mg 24mg 1%
Net carbs 1.83g 28.1g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.252mg 0%
Threonine 0.073mg 0.451mg 0%
Isoleucine 0.084mg 0.425mg 0%
Leucine 0.143mg 0.64mg 0%
Lysine 0.132mg 0.592mg 0%
Methionine 0.038mg 0.143mg 0%
Phenylalanine 0.097mg 0.451mg 0%
Valine 0.107mg 0.599mg 0%
Histidine 0.049mg 0.241mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +1528.9%
Contains more WaterWater +27.6%
Contains more ProteinProtein +480%
Contains more CarbsCarbs +229.4%
Contains more OtherOther +26.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 more Mono. FatMonounsaturated fat +4087.6%
Contains more Poly. FatPolyunsaturated fat +943.7%
Contains less Sat. FatSaturated fat -89.6%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.