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  6. Beetroot vs. Winged bean

Beetroot vs. Winged bean — In-Depth Nutrition Comparison

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How are beetroot and winged bean different?

  • Beetroot is higher in folate and vitamin C; however, winged bean is richer in copper, vitamin B1, iron, zinc, manganese, vitamin B2, vitamin B3, and potassium.
  • Daily need coverage for copper for winged bean is 146% higher.
  • Winged bean has a lower glycemic index (32) than beetroot (64).

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

Infographic

Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 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 CalciumCalcium +87.5%
Contains more PotassiumPotassium +80.3%
Contains more IronIron +150%
Contains more CopperCopper +1748%
Contains more ZincZinc +297.1%
Contains more PhosphorusPhosphorus +12.5%
Contains less SodiumSodium -55.1%
Contains more ManganeseManganese +61.7%
~equal in Magnesium ~24mg
~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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +33.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +473.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1122.6%
Contains more Vitamin B2Vitamin B2 +272.5%
Contains more Vitamin B3Vitamin B3 +391%
Contains more Vitamin B6Vitamin B6 +11.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Winged bean DV% diff.
Copper 0.075mg 1.386mg 146%
Vitamin B1 0.031mg 0.379mg 29%
Folate 109µg 19µg 23%
Protein 1.61g 11.6g 20%
Iron 0.8mg 2mg 15%
Fiber 2.8g 11%
Manganese 0.329mg 0.532mg 9%
Zinc 0.35mg 1.39mg 9%
Vitamin B3 0.334mg 1.64mg 8%
Vitamin B2 0.04mg 0.149mg 8%
Potassium 325mg 586mg 8%
Carbs 9.56g 28.1g 6%
Calories 43kcal 148kcal 5%
Vitamin C 4.9mg 0mg 5%
Sodium 78mg 35mg 2%
Fats 0.17g 0.9g 1%
Phosphorus 40mg 45mg 1%
Polyunsaturated fat 0.06g 0.174g 1%
Monounsaturated fat 0.032g 0.234g 1%
Calcium 16mg 30mg 1%
Saturated fat 0.027g 0.222g 1%
Vitamin B5 0.155mg 0.116mg 1%
Vitamin B6 0.067mg 0.075mg 1%
Choline 6mg 1%
Net carbs 6.76g 28.1g N/A
Magnesium 23mg 24mg 0%
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.019mg 0.252mg 0%
Threonine 0.047mg 0.451mg 0%
Isoleucine 0.048mg 0.425mg 0%
Leucine 0.068mg 0.64mg 0%
Lysine 0.058mg 0.592mg 0%
Methionine 0.018mg 0.143mg 0%
Phenylalanine 0.046mg 0.451mg 0%
Valine 0.056mg 0.599mg 0%
Histidine 0.021mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +52.6%
Contains more ProteinProtein +620.5%
Contains more FatsFats +429.4%
Contains more CarbsCarbs +193.9%
Contains more OtherOther +85.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 -87.8%
Contains more Mono. FatMonounsaturated fat +631.3%
Contains more Poly. FatPolyunsaturated fat +190%

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