Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Coconut milk
  5. Compare
  6. Coconut milk vs. Winged bean

Coconut milk vs. Winged bean — In-Depth Nutrition Comparison

Compare

What are the main differences between coconut milk and winged bean?

  • Coconut milk is richer in manganese, selenium, and phosphorus, while winged bean is higher in copper, vitamin B1, vitamin B2, potassium, zinc, and vitamin B3.
  • Winged bean's daily need coverage for copper is 124% higher.
  • Winged bean has 95 times less saturated fat than coconut milk. Coconut milk has 21.14g of saturated fat, while winged bean has 0.222g.
  • Coconut milk has a higher glycemic index (97) than winged bean (32).

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Winged bean tuber, raw types in this comparison.

Infographic

Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
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 +54.2%
Contains more PhosphorusPhosphorus +122.2%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +72.2%
Contains more SeleniumSelenium +785.7%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +122.8%
Contains more IronIron +22%
Contains more CopperCopper +421.1%
Contains more ZincZinc +107.5%

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.
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +57.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1357.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +115.8%
Contains more Vitamin B6Vitamin B6 +127.3%
Contains more FolateFolate +18.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Winged bean DV% diff.
Copper 0.266mg 1.386mg 124%
Saturated fat 21.14g 0.222g 95%
Fats 23.84g 0.9g 35%
Vitamin B1 0.026mg 0.379mg 29%
Protein 2.29g 11.6g 19%
Manganese 0.916mg 0.532mg 17%
Vitamin B2 0mg 0.149mg 11%
Potassium 263mg 586mg 10%
Selenium 6.2µg 0.7µg 10%
Fiber 2.2g 9%
Carbs 5.54g 28.1g 8%
Phosphorus 100mg 45mg 8%
Zinc 0.67mg 1.39mg 7%
Vitamin B3 0.76mg 1.64mg 6%
Iron 1.64mg 2mg 5%
Calories 230kcal 148kcal 4%
Vitamin C 2.8mg 0mg 3%
Magnesium 37mg 24mg 3%
Vitamin B6 0.033mg 0.075mg 3%
Monounsaturated fat 1.014g 0.234g 2%
Choline 8.5mg 2%
Folate 16µg 19µg 1%
Polyunsaturated fat 0.261g 0.174g 1%
Sodium 15mg 35mg 1%
Vitamin E 0.15mg 1%
Vitamin B5 0.183mg 0.116mg 1%
Calcium 16mg 30mg 1%
Net carbs 3.34g 28.1g N/A
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.252mg 0%
Threonine 0.083mg 0.451mg 0%
Isoleucine 0.09mg 0.425mg 0%
Leucine 0.17mg 0.64mg 0%
Lysine 0.101mg 0.592mg 0%
Methionine 0.043mg 0.143mg 0%
Phenylalanine 0.116mg 0.451mg 0%
Valine 0.139mg 0.599mg 0%
Histidine 0.053mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 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 +2548.9%
Contains more WaterWater +17.8%
Contains more ProteinProtein +406.6%
Contains more CarbsCarbs +407.2%
Contains more OtherOther +181.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 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 +333.3%
Contains more Poly. FatPolyunsaturated fat +50%
Contains less Sat. FatSaturated fat -98.9%

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.