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  6. Dried fruit vs. Winged bean

Dried fruit vs. Winged bean — In-Depth Nutrition Comparison

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Differences between Dried fruit and Winged bean

  • Dried fruit has more Vitamin A RAE, Potassium, Iron, Vitamin B5, and Vitamin B3, while Winged bean has more Copper, Vitamin B1, Manganese, Zinc, and Vitamin B2.
  • Winged bean's daily need coverage for Copper is 116% higher.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Winged bean tuber, raw.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
7
:
3
Winged bean
Winged bean
Contains more Calcium +83.3%
Contains more Iron +33%
Contains more Magnesium +33.3%
Contains more Phosphorus +57.8%
Contains more Potassium +98.3%
Contains less Sodium -71.4%
Contains more Selenium +214.3%
Contains more Zinc +256.4%
Contains more Copper +304.1%
Contains more Manganese +126.4%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +83.3%
Contains more Iron +33%
Contains more Magnesium +33.3%
Contains more Phosphorus +57.8%
Contains more Potassium +98.3%
Contains less Sodium -71.4%
Contains more Selenium +214.3%
Contains more Zinc +256.4%
Contains more Copper +304.1%
Contains more Manganese +126.4%

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.
Dried fruit
Dried fruit
7
:
3
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B5 +344.8%
Contains more Vitamin B6 +90.7%
Contains more Vitamin B1 +2426.7%
Contains more Vitamin B2 +101.4%
Contains more Folate +90%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +57.9%
Contains more Vitamin B5 +344.8%
Contains more Vitamin B6 +90.7%
Contains more Vitamin B1 +2426.7%
Contains more Vitamin B2 +101.4%
Contains more Folate +90%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
3
Winged bean
Winged bean
Contains more Carbs +122.9%
Contains more Other +28.5%
Contains more Protein +242.2%
Contains more Fats +76.5%
Contains more Water +85.8%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Winged bean
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 Carbs +122.9%
Contains more Other +28.5%
Contains more Protein +242.2%
Contains more Fats +76.5%
Contains more Water +85.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Winged bean
Winged bean
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +216.2%
Contains more Polyunsaturated fat +135.1%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +216.2%
Contains more Polyunsaturated fat +135.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Winged bean Opinion
Net carbs 55.34g 28.1g Dried fruit
Protein 3.39g 11.6g Winged bean
Fats 0.51g 0.9g Winged bean
Carbs 62.64g 28.1g Dried fruit
Calories 241kcal 148kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Winged bean
Fiber 7.3g Dried fruit
Calcium 55mg 30mg Dried fruit
Iron 2.66mg 2mg Dried fruit
Magnesium 32mg 24mg Dried fruit
Phosphorus 71mg 45mg Dried fruit
Potassium 1162mg 586mg Dried fruit
Sodium 10mg 35mg Dried fruit
Zinc 0.39mg 1.39mg Winged bean
Copper 0.343mg 1.386mg Winged bean
Manganese 0.235mg 0.532mg Winged bean
Selenium 2.2µg 0.7µg Dried fruit
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.379mg Winged bean
Vitamin B2 0.074mg 0.149mg Winged bean
Vitamin B3 2.589mg 1.64mg Dried fruit
Vitamin B5 0.516mg 0.116mg Dried fruit
Vitamin B6 0.143mg 0.075mg Dried fruit
Folate 10µg 19µg Winged bean
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg 0.252mg Winged bean
Threonine 0.073mg 0.451mg Winged bean
Isoleucine 0.063mg 0.425mg Winged bean
Leucine 0.105mg 0.64mg Winged bean
Lysine 0.083mg 0.592mg Winged bean
Methionine 0.015mg 0.143mg Winged bean
Phenylalanine 0.062mg 0.451mg Winged bean
Valine 0.078mg 0.599mg Winged bean
Histidine 0.047mg 0.241mg Winged bean
Saturated Fat 0.017g 0.222g Dried fruit
Monounsaturated Fat 0.074g 0.234g Winged bean
Polyunsaturated fat 0.074g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
38%
Dried fruit
17%
Winged bean
Minerals Daily Need Coverage Score
44%
Dried fruit
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 53.44g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.205g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.