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Fruit salad vs. Winged bean — In-Depth Nutrition Comparison

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Important differences between fruit salad and winged bean

  • Fruit salad has more vitamin A; however, winged bean has more copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, and vitamin B3.
  • Winged bean's daily need coverage for copper is 148% more.
  • Fruit salad has a higher glycemic index than winged bean.

The food varieties used in the comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Winged bean tuber, raw.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 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 -85.7%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +405.2%
Contains more IronIron +700%
Contains more CopperCopper +2672%
Contains more ZincZinc +892.9%
Contains more PhosphorusPhosphorus +221.4%
Contains more ManganeseManganese +252.3%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 B1Vitamin B1 +3345.5%
Contains more Vitamin B2Vitamin B2 +964.3%
Contains more Vitamin B3Vitamin B3 +360.7%
Contains more Vitamin B5Vitamin B5 +118.9%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more FolateFolate +533.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +50.1%
Contains more ProteinProtein +2174.5%
Contains more FatsFats +2900%
Contains more CarbsCarbs +115.3%
Contains more OtherOther +669.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -98.2%
Contains more Mono. FatMonounsaturated fat +4580%
Contains more Poly. FatPolyunsaturated fat +1481.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Winged bean DV% diff.
Copper 0.05mg 1.386mg 148%
Vitamin B1 0.011mg 0.379mg 31%
Iron 0.25mg 2mg 22%
Protein 0.51g 11.6g 22%
Manganese 0.151mg 0.532mg 17%
Potassium 116mg 586mg 14%
Zinc 0.14mg 1.39mg 11%
Vitamin B2 0.014mg 0.149mg 10%
Vitamin B3 0.356mg 1.64mg 8%
Calories 50kcal 148kcal 5%
Carbs 13.05g 28.1g 5%
Fiber 1g 4%
Vitamin B6 0.027mg 0.075mg 4%
Vitamin C 3.3mg 0mg 4%
Folate 3µg 19µg 4%
Magnesium 8mg 24mg 4%
Phosphorus 14mg 45mg 4%
Vitamin A 30µg 0µg 3%
Calcium 11mg 30mg 2%
Polyunsaturated fat 0.011g 0.174g 1%
Sodium 5mg 35mg 1%
Saturated fat 0.004g 0.222g 1%
Monounsaturated fat 0.005g 0.234g 1%
Vitamin B5 0.053mg 0.116mg 1%
Fats 0.03g 0.9g 1%
Selenium 0.7µg 1%
Net carbs 12.05g 28.1g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Fruit salad
15%
Winged bean
Minerals Daily Need Coverage Score
8%
Fruit salad
75%
Winged bean

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.218g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.