Egg white vs. Winged bean — In-Depth Nutrition Comparison
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Summary of differences between egg whites and winged bean
- Egg whites have 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 for copper, 151% more than egg whites.
- Egg whites have 29 times more selenium than winged bean. While egg whites have 20µg of selenium, winged bean has only 0.7µg.
- Winged bean has less sodium.
- The glycemic index of winged bean is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh and Winged bean tuber, raw.
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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.
| Contains more SeleniumSelenium | +2757.1% |
| Contains more MagnesiumMagnesium | +118.2% |
| Contains more CalciumCalcium | +328.6% |
| Contains more PotassiumPotassium | +259.5% |
| Contains more IronIron | +2400% |
| Contains more CopperCopper | +5926.1% |
| Contains more ZincZinc | +4533.3% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains less SodiumSodium | -78.9% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B2Vitamin B2 | +194.6% |
| Contains more Vitamin B5Vitamin B5 | +63.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +9375% |
| Contains more Vitamin B3Vitamin B3 | +1461.9% |
| Contains more Vitamin B6Vitamin B6 | +1400% |
| Contains more FolateFolate | +375% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.023mg | 1.386mg | 151% |
| Selenium | 20µg | 0.7µg | 35% |
| Vitamin B1 | 0.004mg | 0.379mg | 31% |
| Iron | 0.08mg | 2mg | 24% |
| Manganese | 0.011mg | 0.532mg | 23% |
| Vitamin B2 | 0.439mg | 0.149mg | 22% |
| Potassium | 163mg | 586mg | 12% |
| Zinc | 0.03mg | 1.39mg | 12% |
| Vitamin B3 | 0.105mg | 1.64mg | 10% |
| Carbs | 0.73g | 28.1g | 9% |
| Sodium | 166mg | 35mg | 6% |
| Vitamin B6 | 0.005mg | 0.075mg | 5% |
| Calories | 52kcal | 148kcal | 5% |
| Phosphorus | 15mg | 45mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Folate | 4µg | 19µg | 4% |
| Magnesium | 11mg | 24mg | 3% |
| Calcium | 7mg | 30mg | 2% |
| Polyunsaturated fat | 0g | 0.174g | 1% |
| Saturated fat | 0g | 0.222g | 1% |
| Monounsaturated fat | 0g | 0.234g | 1% |
| Fats | 0.17g | 0.9g | 1% |
| Vitamin B5 | 0.19mg | 0.116mg | 1% |
| Protein | 10.9g | 11.6g | 1% |
| Net carbs | 0.73g | 28.1g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.125mg | 0.252mg | 0% |
| Threonine | 0.449mg | 0.451mg | 0% |
| Isoleucine | 0.661mg | 0.425mg | 0% |
| Leucine | 1.016mg | 0.64mg | 0% |
| Lysine | 0.806mg | 0.592mg | 0% |
| Methionine | 0.399mg | 0.143mg | 0% |
| Phenylalanine | 0.686mg | 0.451mg | 0% |
| Valine | 0.809mg | 0.599mg | 0% |
| Histidine | 0.29mg | 0.241mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more WaterWater | +52.6% |
| Contains more FatsFats | +429.4% |
| Contains more CarbsCarbs | +3749.3% |
| Contains more OtherOther | +217.5% |
~equal in
Protein
~11.6g