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Chinese broccoli vs. Winged bean — In-Depth Nutrition Comparison

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How are chinese broccoli and winged bean different?

  • Chinese broccoli has more vitamin A, vitamin C, and folate; however, winged bean is richer in copper, vitamin B1, iron, manganese, potassium, zinc, and vitamin B3.
  • Winged bean covers your daily need for copper, 147% more than chinese broccoli.

Broccoli, chinese, cooked and Winged bean tuber, raw types were used in this article.

Infographic

Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
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 +233.3%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +85.7%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +124.5%
Contains more IronIron +257.1%
Contains more CopperCopper +2172.1%
Contains more ZincZinc +256.4%
Contains more ManganeseManganese +101.5%
~equal in Phosphorus ~45mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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 +37.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +421.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +298.9%
Contains more Vitamin B3Vitamin B3 +275.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.149mg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 +63%
Contains more ProteinProtein +917.5%
Contains more FatsFats +25%
Contains more CarbsCarbs +637.5%
Contains more OtherOther +153.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 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 -50.5%
Contains more Poly. FatPolyunsaturated fat +89.7%
Contains more Mono. FatMonounsaturated fat +368%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinese broccoli Winged bean
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Winged bean DV% diff.
Copper 0.061mg 1.386mg 147%
Vitamin K 84.8µg 71%
Vitamin C 28.2mg 0mg 31%
Vitamin B1 0.095mg 0.379mg 24%
Protein 1.14g 11.6g 21%
Folate 99µg 19µg 20%
Iron 0.56mg 2mg 18%
Manganese 0.264mg 0.532mg 12%
Potassium 261mg 586mg 10%
Fiber 2.5g 10%
Vitamin A 82µg 0µg 9%
Zinc 0.39mg 1.39mg 9%
Carbs 3.81g 28.1g 8%
Vitamin B3 0.437mg 1.64mg 8%
Calcium 100mg 30mg 7%
Calories 22kcal 148kcal 6%
Choline 25.3mg 5%
Vitamin E 0.48mg 3%
Sodium 7mg 35mg 1%
Vitamin B5 0.159mg 0.116mg 1%
Polyunsaturated fat 0.33g 0.174g 1%
Saturated fat 0.11g 0.222g 1%
Selenium 1.3µg 0.7µg 1%
Magnesium 18mg 24mg 1%
Phosphorus 41mg 45mg 1%
Fats 0.72g 0.9g 0%
Net carbs 1.31g 28.1g N/A
Sugar 0.84g N/A
Vitamin B2 0.146mg 0.149mg 0%
Vitamin B6 0.07mg 0.075mg 0%
Monounsaturated fat 0.05g 0.234g 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
Chinese broccoli Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
40%
Chinese broccoli
15%
Winged bean
Minerals Daily Need Coverage Score
18%
Chinese broccoli
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 Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.112g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
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.

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.