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  6. Egg white vs. Winged bean

Egg white vs. Winged bean — In-Depth Nutrition Comparison

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Summary of differences between Egg white and Winged bean

  • Egg white has more Selenium, and Vitamin B2, however, Winged bean is higher in Copper, Vitamin B1, Iron, Manganese, Potassium, Zinc, and Vitamin B3.
  • Winged bean covers your daily need of Copper 151% more than Egg white.
  • Egg white has 29 times more Selenium than Winged bean. While Egg white has 20µg of Selenium, Winged bean has only 0.7µg.
  • Winged bean has less Sodium.

These are the specific foods used in this comparison Egg, white, raw, fresh and Winged bean tuber, raw.

Infographic

Egg white 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.
Egg white
Egg white
1
:
9
Winged bean
Winged bean
Contains more Selenium +2757.1%
Contains more Calcium +328.6%
Contains more Iron +2400%
Contains more Magnesium +118.2%
Contains more Phosphorus +200%
Contains more Potassium +259.5%
Contains less Sodium -78.9%
Contains more Zinc +4533.3%
Contains more Copper +5926.1%
Contains more Manganese +4736.4%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Selenium +2757.1%
Contains more Calcium +328.6%
Contains more Iron +2400%
Contains more Magnesium +118.2%
Contains more Phosphorus +200%
Contains more Potassium +259.5%
Contains less Sodium -78.9%
Contains more Zinc +4533.3%
Contains more Copper +5926.1%
Contains more Manganese +4736.4%

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.
Egg white
Egg white
5
:
4
Winged bean
Winged bean
Contains more Vitamin B2 +194.6%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +9375%
Contains more Vitamin B3 +1461.9%
Contains more Vitamin B6 +1400%
Contains more Folate +375%
Egg white
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% 1% 102% 2% 12% 2% 3% 12% 0%
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 B2 +194.6%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +9375%
Contains more Vitamin B3 +1461.9%
Contains more Vitamin B6 +1400%
Contains more Folate +375%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
1
:
4
Winged bean
Winged bean
Contains more Water +52.6%
Contains more Fats +429.4%
Contains more Carbs +3749.3%
Contains more Other +217.5%
Equal in Protein - 11.6
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 Water +52.6%
Contains more Fats +429.4%
Contains more Carbs +3749.3%
Contains more Other +217.5%
Equal in Protein - 11.6

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Winged bean Opinion
Net carbs 0.73g 28.1g Winged bean
Protein 10.9g 11.6g Winged bean
Fats 0.17g 0.9g Winged bean
Carbs 0.73g 28.1g Winged bean
Calories 52kcal 148kcal Winged bean
Fructose 0.07g Egg white
Sugar 0.71g Winged bean
Calcium 7mg 30mg Winged bean
Iron 0.08mg 2mg Winged bean
Magnesium 11mg 24mg Winged bean
Phosphorus 15mg 45mg Winged bean
Potassium 163mg 586mg Winged bean
Sodium 166mg 35mg Winged bean
Zinc 0.03mg 1.39mg Winged bean
Copper 0.023mg 1.386mg Winged bean
Manganese 0.011mg 0.532mg Winged bean
Selenium 20µg 0.7µg Egg white
Vitamin B1 0.004mg 0.379mg Winged bean
Vitamin B2 0.439mg 0.149mg Egg white
Vitamin B3 0.105mg 1.64mg Winged bean
Vitamin B5 0.19mg 0.116mg Egg white
Vitamin B6 0.005mg 0.075mg Winged bean
Folate 4µg 19µg Winged bean
Vitamin B12 0.09µg 0µg Egg white
Tryptophan 0.125mg 0.252mg Winged bean
Threonine 0.449mg 0.451mg Winged bean
Isoleucine 0.661mg 0.425mg Egg white
Leucine 1.016mg 0.64mg Egg white
Lysine 0.806mg 0.592mg Egg white
Methionine 0.399mg 0.143mg Egg white
Phenylalanine 0.686mg 0.451mg Egg white
Valine 0.809mg 0.599mg Egg white
Histidine 0.29mg 0.241mg Egg white
Saturated Fat 0g 0.222g Egg white
Monounsaturated Fat 0g 0.234g Winged bean
Polyunsaturated fat 0g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white 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
11%
Egg white
17%
Winged bean
Minerals Daily Need Coverage Score
17%
Egg white
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 131mg)
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 is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.