Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Kiwifruit
  5. Compare
  6. Kiwifruit vs. Winged bean

Kiwifruit vs. Winged bean — In-Depth Nutrition Comparison

Compare

What are the differences between Kiwifruit and Winged bean?

  • Kiwifruit is higher in Vitamin C, however, Winged bean is richer in Copper, Vitamin B1, Iron, Manganese, Zinc, Vitamin B2, Vitamin B3, and Potassium.
  • Winged bean's daily need coverage for Copper is 140% more.

We used Kiwifruit, green, raw and Winged bean tuber, raw types in this article.

Infographic

Kiwifruit 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.
Kiwifruit
Kiwifruit
2
:
8
Winged bean
Winged bean
Contains more Calcium +13.3%
Contains less Sodium -91.4%
Contains more Iron +545.2%
Contains more Magnesium +41.2%
Contains more Phosphorus +32.4%
Contains more Potassium +87.8%
Contains more Zinc +892.9%
Contains more Copper +966.2%
Contains more Manganese +442.9%
Contains more Selenium +250%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
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 +13.3%
Contains less Sodium -91.4%
Contains more Iron +545.2%
Contains more Magnesium +41.2%
Contains more Phosphorus +32.4%
Contains more Potassium +87.8%
Contains more Zinc +892.9%
Contains more Copper +966.2%
Contains more Manganese +442.9%
Contains more Selenium +250%

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.
Kiwifruit
Kiwifruit
6
:
4
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +57.8%
Contains more Folate +31.6%
Contains more Vitamin B1 +1303.7%
Contains more Vitamin B2 +496%
Contains more Vitamin B3 +380.9%
Contains more Vitamin B6 +19%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 B5 +57.8%
Contains more Folate +31.6%
Contains more Vitamin B1 +1303.7%
Contains more Vitamin B2 +496%
Contains more Vitamin B3 +380.9%
Contains more Vitamin B6 +19%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
4
Winged bean
Winged bean
Contains more Water +44.7%
Contains more Protein +917.5%
Contains more Fats +73.1%
Contains more Carbs +91.7%
Contains more Other +227.9%
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +44.7%
Contains more Protein +917.5%
Contains more Fats +73.1%
Contains more Carbs +91.7%
Contains more Other +227.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
2
:
1
Winged bean
Winged bean
Contains less Saturated Fat -86.9%
Contains more Polyunsaturated fat +64.9%
Contains more Monounsaturated Fat +397.9%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 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 -86.9%
Contains more Polyunsaturated fat +64.9%
Contains more Monounsaturated Fat +397.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Winged bean Opinion
Net carbs 11.66g 28.1g Winged bean
Protein 1.14g 11.6g Winged bean
Fats 0.52g 0.9g Winged bean
Carbs 14.66g 28.1g Winged bean
Calories 61kcal 148kcal Winged bean
Fructose 4.35g Kiwifruit
Sugar 8.99g Winged bean
Fiber 3g Kiwifruit
Calcium 34mg 30mg Kiwifruit
Iron 0.31mg 2mg Winged bean
Magnesium 17mg 24mg Winged bean
Phosphorus 34mg 45mg Winged bean
Potassium 312mg 586mg Winged bean
Sodium 3mg 35mg Kiwifruit
Zinc 0.14mg 1.39mg Winged bean
Copper 0.13mg 1.386mg Winged bean
Manganese 0.098mg 0.532mg Winged bean
Selenium 0.2µg 0.7µg Winged bean
Vitamin A 87IU 0IU Kiwifruit
Vitamin A RAE 4µg 0µg Kiwifruit
Vitamin E 1.46mg Kiwifruit
Vitamin C 92.7mg 0mg Kiwifruit
Vitamin B1 0.027mg 0.379mg Winged bean
Vitamin B2 0.025mg 0.149mg Winged bean
Vitamin B3 0.341mg 1.64mg Winged bean
Vitamin B5 0.183mg 0.116mg Kiwifruit
Vitamin B6 0.063mg 0.075mg Winged bean
Folate 25µg 19µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg 0.252mg Winged bean
Threonine 0.047mg 0.451mg Winged bean
Isoleucine 0.051mg 0.425mg Winged bean
Leucine 0.066mg 0.64mg Winged bean
Lysine 0.061mg 0.592mg Winged bean
Methionine 0.024mg 0.143mg Winged bean
Phenylalanine 0.044mg 0.451mg Winged bean
Valine 0.057mg 0.599mg Winged bean
Histidine 0.027mg 0.241mg Winged bean
Saturated Fat 0.029g 0.222g Kiwifruit
Monounsaturated Fat 0.047g 0.234g Winged bean
Polyunsaturated fat 0.287g 0.174g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42%
Kiwifruit
17%
Winged bean
Minerals Daily Need Coverage Score
14%
Kiwifruit
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.193g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.