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Edible mushroom vs. Winged bean — In-Depth Nutrition Comparison

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How are edible mushroom and winged bean different?

  • Edible mushroom is higher in vitamin B5, vitamin B2, selenium, and vitamin B3; however, winged bean is richer in copper, vitamin B1, manganese, iron, zinc, and potassium.
  • Daily need coverage for copper for winged bean is 119% higher.
  • Edible mushroom contains 13 times more selenium than winged bean. While edible mushroom contains 9.3µg of selenium, winged bean contains only 0.7µg.

Mushrooms, white, raw and Winged bean tuber, raw are the varieties used in this article.

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 PhosphorusPhosphorus +91.1%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +1228.6%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +84.3%
Contains more IronIron +300%
Contains more CopperCopper +335.8%
Contains more ZincZinc +167.3%
Contains more ManganeseManganese +1031.9%

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +169.8%
Contains more Vitamin B3Vitamin B3 +119.9%
Contains more Vitamin B5Vitamin B5 +1190.5%
Contains more Vitamin B6Vitamin B6 +38.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +367.9%
Contains more FolateFolate +11.8%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 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 +61.1%
Contains more ProteinProtein +275.4%
Contains more FatsFats +164.7%
Contains more CarbsCarbs +762%
Contains more OtherOther +132.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 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 -77.5%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Polyunsaturated fat ~0.174g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edible mushroom Winged bean DV% diff.
Copper 0.318mg 1.386mg 119%
Vitamin B5 1.497mg 0.116mg 28%
Vitamin B1 0.081mg 0.379mg 25%
Manganese 0.047mg 0.532mg 21%
Vitamin B2 0.402mg 0.149mg 19%
Iron 0.5mg 2mg 19%
Protein 3.09g 11.6g 17%
Selenium 9.3µg 0.7µg 16%
Vitamin B3 3.607mg 1.64mg 12%
Carbs 3.26g 28.1g 8%
Potassium 318mg 586mg 8%
Zinc 0.52mg 1.39mg 8%
Phosphorus 86mg 45mg 6%
Calories 22kcal 148kcal 6%
Fiber 1g 4%
Magnesium 9mg 24mg 4%
Calcium 3mg 30mg 3%
Choline 17.3mg 3%
Vitamin B6 0.104mg 0.075mg 2%
Vitamin B12 0.04µg 0µg 2%
Vitamin C 2.1mg 0mg 2%
Vitamin D 0.2µg 0µg 1%
Saturated fat 0.05g 0.222g 1%
Folate 17µg 19µg 1%
Monounsaturated fat 0g 0.234g 1%
Fats 0.34g 0.9g 1%
Vitamin D 7IU 0IU 1%
Sodium 5mg 35mg 1%
Net carbs 2.26g 28.1g N/A
Sugar 1.98g N/A
Vitamin E 0.01mg 0%
Polyunsaturated fat 0.16g 0.174g 0%
Tryptophan 0.035mg 0.252mg 0%
Threonine 0.107mg 0.451mg 0%
Isoleucine 0.076mg 0.425mg 0%
Leucine 0.12mg 0.64mg 0%
Lysine 0.107mg 0.592mg 0%
Methionine 0.031mg 0.143mg 0%
Phenylalanine 0.085mg 0.451mg 0%
Valine 0.232mg 0.599mg 0%
Histidine 0.057mg 0.241mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom 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
26%
Edible mushroom
15%
Winged bean
Minerals Daily Need Coverage Score
27%
Edible mushroom
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.98g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 0.172g)
Which food is richer in vitamins?
Edible mushroom
Edible mushroom is relatively richer in vitamins
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)

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.