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

Corn raw vs. Winged bean — In-Depth Nutrition Comparison

Compare

What are the main differences between corn raw and winged bean?

  • Corn raw is richer in vitamin B5, vitamin C, and phosphorus, while winged bean is higher in copper, vitamin B1, iron, manganese, potassium, zinc, and vitamin B2.
  • Winged bean's daily need coverage for copper is 148% higher.
  • Corn raw has a higher glycemic index (52) than winged bean (32).

We used Corn, sweet, yellow, raw and Winged bean tuber, raw types in this comparison.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 MagnesiumMagnesium +54.2%
Contains more PhosphorusPhosphorus +97.8%
Contains less SodiumSodium -57.1%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +117%
Contains more IronIron +284.6%
Contains more CopperCopper +2466.7%
Contains more ZincZinc +202.2%
Contains more ManganeseManganese +226.4%
Contains more SeleniumSelenium +16.7%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +518.1%
Contains more Vitamin B6Vitamin B6 +24%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +121.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +144.5%
Contains more Vitamin B2Vitamin B2 +170.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.64mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Winged bean DV% diff.
Copper 0.054mg 1.386mg 148%
Vitamin B1 0.155mg 0.379mg 19%
Iron 0.52mg 2mg 19%
Protein 3.27g 11.6g 17%
Manganese 0.163mg 0.532mg 16%
Vitamin B5 0.717mg 0.116mg 12%
Potassium 270mg 586mg 9%
Vitamin C 6.8mg 0mg 8%
Fiber 2g 8%
Zinc 0.46mg 1.39mg 8%
Vitamin B2 0.055mg 0.149mg 7%
Phosphorus 89mg 45mg 6%
Folate 42µg 19µg 6%
Choline 23mg 4%
Calories 86kcal 148kcal 3%
Calcium 2mg 30mg 3%
Magnesium 37mg 24mg 3%
Carbs 18.7g 28.1g 3%
Starch 5.7g 2%
Polyunsaturated fat 0.487g 0.174g 2%
Fructose 1.94g 2%
Vitamin A 9µg 0µg 1%
Vitamin B3 1.77mg 1.64mg 1%
Vitamin B6 0.093mg 0.075mg 1%
Fats 1.35g 0.9g 1%
Sodium 15mg 35mg 1%
Net carbs 16.7g 28.1g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.325g 0.222g 0%
Monounsaturated fat 0.432g 0.234g 0%
Tryptophan 0.023mg 0.252mg 0%
Threonine 0.129mg 0.451mg 0%
Isoleucine 0.129mg 0.425mg 0%
Leucine 0.348mg 0.64mg 0%
Lysine 0.137mg 0.592mg 0%
Methionine 0.067mg 0.143mg 0%
Phenylalanine 0.15mg 0.451mg 0%
Valine 0.185mg 0.599mg 0%
Histidine 0.089mg 0.241mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +50%
Contains more WaterWater +32.5%
Contains more ProteinProtein +254.7%
Contains more CarbsCarbs +50.3%
Contains more OtherOther +217.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +84.6%
Contains more Poly. FatPolyunsaturated fat +179.9%
Contains less Sat. FatSaturated fat -31.7%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.