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  6. Blueberry vs. Winged bean

Blueberry vs. Winged bean — In-Depth Nutrition Comparison

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How are blueberries and winged bean different?

  • Blueberries are higher in vitamin C; however, winged bean is richer in copper, vitamin B1, iron, potassium, zinc, manganese, vitamin B2, and vitamin B3.
  • Daily need coverage for copper for winged bean is 148% higher.
  • Winged bean has a lower glycemic index (32) than blueberries (53).

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

Infographic

Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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 less SodiumSodium -97.1%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +661%
Contains more IronIron +614.3%
Contains more CopperCopper +2331.6%
Contains more ZincZinc +768.8%
Contains more PhosphorusPhosphorus +275%
Contains more ManganeseManganese +58.3%
Contains more SeleniumSelenium +600%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +924.3%
Contains more Vitamin B2Vitamin B2 +263.4%
Contains more Vitamin B3Vitamin B3 +292.3%
Contains more Vitamin B6Vitamin B6 +44.2%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.116mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry Winged bean DV% diff.
Copper 0.057mg 1.386mg 148%
Vitamin B1 0.037mg 0.379mg 29%
Protein 0.74g 11.6g 22%
Iron 0.28mg 2mg 22%
Vitamin K 19.3µg 16%
Potassium 77mg 586mg 15%
Vitamin C 9.7mg 0mg 11%
Zinc 0.16mg 1.39mg 11%
Fiber 2.4g 10%
Manganese 0.336mg 0.532mg 9%
Vitamin B3 0.418mg 1.64mg 8%
Vitamin B2 0.041mg 0.149mg 8%
Fructose 4.97g 6%
Calories 57kcal 148kcal 5%
Phosphorus 12mg 45mg 5%
Carbs 14.49g 28.1g 5%
Vitamin E 0.57mg 4%
Magnesium 6mg 24mg 4%
Folate 6µg 19µg 3%
Vitamin B6 0.052mg 0.075mg 2%
Calcium 6mg 30mg 2%
Choline 6mg 1%
Selenium 0.1µg 0.7µg 1%
Sodium 1mg 35mg 1%
Saturated fat 0.028g 0.222g 1%
Fats 0.33g 0.9g 1%
Net carbs 12.09g 28.1g N/A
Sugar 9.96g N/A
Starch 0.03g 0%
Vitamin A 3µg 0µg 0%
Vitamin B5 0.124mg 0.116mg 0%
Monounsaturated fat 0.047g 0.234g 0%
Polyunsaturated fat 0.146g 0.174g 0%
Tryptophan 0.003mg 0.252mg 0%
Threonine 0.02mg 0.451mg 0%
Isoleucine 0.023mg 0.425mg 0%
Leucine 0.044mg 0.64mg 0%
Lysine 0.013mg 0.592mg 0%
Methionine 0.012mg 0.143mg 0%
Phenylalanine 0.026mg 0.451mg 0%
Valine 0.031mg 0.599mg 0%
Histidine 0.011mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 +46.7%
Contains more ProteinProtein +1467.6%
Contains more FatsFats +172.7%
Contains more CarbsCarbs +93.9%
Contains more OtherOther +769.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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 -87.4%
Contains more Mono. FatMonounsaturated fat +397.9%
Contains more Poly. FatPolyunsaturated fat +19.2%

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.