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  6. Plum vs. Winged bean

Plum vs. Winged bean — In-Depth Nutrition Comparison

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How are plums and winged bean different?

  • Plums have more vitamin C and vitamin A; however, winged bean is richer in copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, and vitamin B3.
  • Winged bean covers your daily need for copper, 148% more than plums.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of winged bean is 32.

Plums, raw and Winged bean tuber, raw types were used in this article.

Infographic

Plum 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.
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 -100%
Contains more MagnesiumMagnesium +242.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +273.2%
Contains more IronIron +1076.5%
Contains more CopperCopper +2331.6%
Contains more ZincZinc +1290%
Contains more PhosphorusPhosphorus +181.3%
Contains more ManganeseManganese +923.1%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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 +16.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1253.6%
Contains more Vitamin B2Vitamin B2 +473.1%
Contains more Vitamin B3Vitamin B3 +293.3%
Contains more Vitamin B6Vitamin B6 +158.6%
Contains more FolateFolate +280%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Winged bean DV% diff.
Copper 0.057mg 1.386mg 148%
Vitamin B1 0.028mg 0.379mg 29%
Iron 0.17mg 2mg 23%
Protein 0.7g 11.6g 22%
Manganese 0.052mg 0.532mg 21%
Potassium 157mg 586mg 13%
Zinc 0.1mg 1.39mg 12%
Vitamin C 9.5mg 0mg 11%
Vitamin B2 0.026mg 0.149mg 9%
Vitamin B3 0.417mg 1.64mg 8%
Carbs 11.42g 28.1g 6%
Fiber 1.4g 6%
Vitamin K 6.4µg 5%
Calories 46kcal 148kcal 5%
Phosphorus 16mg 45mg 4%
Magnesium 7mg 24mg 4%
Folate 5µg 19µg 4%
Vitamin B6 0.029mg 0.075mg 4%
Fructose 3.07g 4%
Vitamin A 17µg 0µg 2%
Calcium 6mg 30mg 2%
Sodium 0mg 35mg 2%
Vitamin E 0.26mg 2%
Selenium 0µg 0.7µg 1%
Saturated fat 0.017g 0.222g 1%
Polyunsaturated fat 0.044g 0.174g 1%
Fats 0.28g 0.9g 1%
Net carbs 10.02g 28.1g N/A
Sugar 9.92g N/A
Vitamin B5 0.135mg 0.116mg 0%
Choline 1.9mg 0%
Monounsaturated fat 0.134g 0.234g 0%
Tryptophan 0.009mg 0.252mg 0%
Threonine 0.01mg 0.451mg 0%
Isoleucine 0.014mg 0.425mg 0%
Leucine 0.015mg 0.64mg 0%
Lysine 0.016mg 0.592mg 0%
Methionine 0.008mg 0.143mg 0%
Phenylalanine 0.014mg 0.451mg 0%
Valine 0.016mg 0.599mg 0%
Histidine 0.009mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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%
Contains more ProteinProtein +1557.1%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +146.1%
Contains more OtherOther +440.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 -92.3%
Contains more Mono. FatMonounsaturated fat +74.6%
Contains more Poly. FatPolyunsaturated fat +295.5%

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.