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  6. Ladyfinger vs. Winged bean

Ladyfinger vs. Winged bean — In-Depth Nutrition Comparison

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Important differences between ladyfinger and winged bean

  • Ladyfinger has more vitamin B12, vitamin B2, vitamin B5, iron, phosphorus, and folate; however, winged bean has more copper and potassium.
  • Winged bean's daily need coverage for copper is 143% more.

The food varieties used in the comparison are Cookies, ladyfingers, without lemon juice and rind and Winged bean tuber, raw.

Infographic

Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 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 more CalciumCalcium +56.7%
Contains more IronIron +79%
Contains more PhosphorusPhosphorus +284.4%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +418.6%
Contains more CopperCopper +1358.9%
Contains more ZincZinc +21.9%
Contains less SodiumSodium -76.2%
Contains more ManganeseManganese +121.7%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +187.2%
Contains more Vitamin B3Vitamin B3 +28.3%
Contains more Vitamin B5Vitamin B5 +862.1%
Contains more Vitamin B6Vitamin B6 +62.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +305.3%
Contains more Vitamin B1Vitamin B1 +33.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Winged bean DV% diff.
Copper 0.095mg 1.386mg 143%
Cholesterol 221mg 0mg 74%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.149mg 21%
Vitamin B5 1.116mg 0.116mg 20%
Iron 3.58mg 2mg 20%
Vitamin A 167µg 0µg 19%
Phosphorus 173mg 45mg 18%
Folate 77µg 19µg 15%
Potassium 113mg 586mg 14%
Fats 9.1g 0.9g 13%
Saturated fat 3.022g 0.222g 13%
Manganese 0.24mg 0.532mg 13%
Calories 363kcal 148kcal 11%
Carbs 59.7g 28.1g 11%
Monounsaturated fat 3.745g 0.234g 9%
Vitamin B1 0.284mg 0.379mg 8%
Polyunsaturated fat 1.423g 0.174g 8%
Sodium 147mg 35mg 5%
Fiber 1g 4%
Vitamin B6 0.122mg 0.075mg 4%
Vitamin B3 2.104mg 1.64mg 3%
Magnesium 12mg 24mg 3%
Protein 10.6g 11.6g 2%
Calcium 47mg 30mg 2%
Zinc 1.14mg 1.39mg 2%
Selenium 0.7µg 1%
Net carbs 58.7g 28.1g N/A
Tryptophan 0.133mg 0.252mg 0%
Threonine 0.467mg 0.451mg 0%
Isoleucine 0.516mg 0.425mg 0%
Leucine 0.861mg 0.64mg 0%
Lysine 0.679mg 0.592mg 0%
Methionine 0.268mg 0.143mg 0%
Phenylalanine 0.511mg 0.451mg 0%
Valine 0.579mg 0.599mg 0%
Histidine 0.248mg 0.241mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 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 FatsFats +911.1%
Contains more CarbsCarbs +112.5%
Contains more WaterWater +194.4%
Contains more OtherOther +81.8%
~equal in Protein ~11.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 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 more Mono. FatMonounsaturated fat +1500.4%
Contains more Poly. FatPolyunsaturated fat +717.8%
Contains less Sat. FatSaturated fat -92.7%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.