Cassava vs. Winged bean — In-Depth Nutrition Comparison
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Summary of differences between cassava and winged bean
- Cassava has more vitamin C; however, winged bean is higher in copper, vitamin B1, iron, zinc, potassium, vitamin B2, and manganese.
- Winged bean covers your daily need for copper, 143% more than cassava.
- The glycemic index of cassava is higher.
These are the specific foods used in this comparison Cassava, raw and Winged bean tuber, raw.
Infographic
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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.
| Contains less SodiumSodium | -60% |
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more CalciumCalcium | +87.5% |
| Contains more PotassiumPotassium | +116.2% |
| Contains more IronIron | +640.7% |
| Contains more CopperCopper | +1286% |
| Contains more ZincZinc | +308.8% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more ManganeseManganese | +38.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +17.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +42.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +335.6% |
| Contains more Vitamin B2Vitamin B2 | +210.4% |
| Contains more Vitamin B3Vitamin B3 | +92% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more CarbsCarbs | +35.4% |
| Contains more ProteinProtein | +752.9% |
| Contains more FatsFats | +221.4% |
| Contains more OtherOther | +222.6% |
~equal in
Water
~57.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.074 g
Monounsaturated fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.048 g
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 | -66.7% |
| Contains more Mono. FatMonounsaturated fat | +212% |
| Contains more Poly. FatPolyunsaturated fat | +262.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.1mg | 1.386mg | 143% |
| Vitamin B1 | 0.087mg | 0.379mg | 24% |
| Vitamin C | 20.6mg | 0mg | 23% |
| Iron | 0.27mg | 2mg | 22% |
| Protein | 1.36g | 11.6g | 20% |
| Zinc | 0.34mg | 1.39mg | 10% |
| Potassium | 271mg | 586mg | 9% |
| Vitamin B2 | 0.048mg | 0.149mg | 8% |
| Fiber | 1.8g | 7% | |
| Manganese | 0.384mg | 0.532mg | 6% |
| Vitamin B3 | 0.854mg | 1.64mg | 5% |
| Choline | 23.7mg | 4% | |
| Carbs | 38.06g | 28.1g | 3% |
| Phosphorus | 27mg | 45mg | 3% |
| Folate | 27µg | 19µg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Saturated fat | 0.074g | 0.222g | 1% |
| Polyunsaturated fat | 0.048g | 0.174g | 1% |
| Vitamin B6 | 0.088mg | 0.075mg | 1% |
| Calories | 160kcal | 148kcal | 1% |
| Fats | 0.28g | 0.9g | 1% |
| Vitamin E | 0.19mg | 1% | |
| Sodium | 14mg | 35mg | 1% |
| Calcium | 16mg | 30mg | 1% |
| Magnesium | 21mg | 24mg | 1% |
| Net carbs | 36.26g | 28.1g | N/A |
| Sugar | 1.7g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B5 | 0.107mg | 0.116mg | 0% |
| Monounsaturated fat | 0.075g | 0.234g | 0% |
| Tryptophan | 0.019mg | 0.252mg | 0% |
| Threonine | 0.028mg | 0.451mg | 0% |
| Isoleucine | 0.027mg | 0.425mg | 0% |
| Leucine | 0.039mg | 0.64mg | 0% |
| Lysine | 0.044mg | 0.592mg | 0% |
| Methionine | 0.011mg | 0.143mg | 0% |
| Phenylalanine | 0.026mg | 0.451mg | 0% |
| Valine | 0.035mg | 0.599mg | 0% |
| Histidine | 0.02mg | 0.241mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
15%
Minerals Daily Need Coverage Score
16%
75%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Cassava contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Cassava is lower in Saturated fat (difference - 0.148g)
Which food is cheaper?
Cassava is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.