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

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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.

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.
Contains more Magnesium +54.2%
Contains more Phosphorus +97.8%
Contains less Sodium -57.1%
Contains more Calcium +1400%
Contains more Iron +284.6%
Contains more Potassium +117%
Contains more Zinc +202.2%
Contains more Copper +2466.7%
Contains more Manganese +226.4%
Contains more Selenium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Magnesium +54.2%
Contains more Phosphorus +97.8%
Contains less Sodium -57.1%
Contains more Calcium +1400%
Contains more Iron +284.6%
Contains more Potassium +117%
Contains more Zinc +202.2%
Contains more Copper +2466.7%
Contains more Manganese +226.4%
Contains more Selenium +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +518.1%
Contains more Vitamin B6 +24%
Contains more Folate +121.1%
Contains more Vitamin B1 +144.5%
Contains more Vitamin B2 +170.9%
Equal in Vitamin B3 - 1.64
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 13% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +518.1%
Contains more Vitamin B6 +24%
Contains more Folate +121.1%
Contains more Vitamin B1 +144.5%
Contains more Vitamin B2 +170.9%
Equal in Vitamin B3 - 1.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +50%
Contains more Water +32.5%
Contains more Protein +254.7%
Contains more Carbs +50.3%
Contains more Other +217.5%
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 Fats +50%
Contains more Water +32.5%
Contains more Protein +254.7%
Contains more Carbs +50.3%
Contains more Other +217.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +179.9%
Contains less Saturated Fat -31.7%
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +179.9%
Contains less Saturated Fat -31.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Winged bean Opinion
Net carbs 16.7g 28.1g Winged bean
Protein 3.27g 11.6g Winged bean
Fats 1.35g 0.9g Corn raw
Carbs 18.7g 28.1g Winged bean
Calories 86kcal 148kcal Winged bean
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Winged bean
Fiber 2g Corn raw
Calcium 2mg 30mg Winged bean
Iron 0.52mg 2mg Winged bean
Magnesium 37mg 24mg Corn raw
Phosphorus 89mg 45mg Corn raw
Potassium 270mg 586mg Winged bean
Sodium 15mg 35mg Corn raw
Zinc 0.46mg 1.39mg Winged bean
Copper 0.054mg 1.386mg Winged bean
Manganese 0.163mg 0.532mg Winged bean
Selenium 0.6µg 0.7µg Winged bean
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.379mg Winged bean
Vitamin B2 0.055mg 0.149mg Winged bean
Vitamin B3 1.77mg 1.64mg Corn raw
Vitamin B5 0.717mg 0.116mg Corn raw
Vitamin B6 0.093mg 0.075mg Corn raw
Folate 42µg 19µg Corn raw
Choline 23mg Corn raw
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.252mg Winged bean
Threonine 0.129mg 0.451mg Winged bean
Isoleucine 0.129mg 0.425mg Winged bean
Leucine 0.348mg 0.64mg Winged bean
Lysine 0.137mg 0.592mg Winged bean
Methionine 0.067mg 0.143mg Winged bean
Phenylalanine 0.15mg 0.451mg Winged bean
Valine 0.185mg 0.599mg Winged bean
Histidine 0.089mg 0.241mg Winged bean
Saturated Fat 0.325g 0.222g Winged bean
Monounsaturated Fat 0.432g 0.234g Corn raw
Polyunsaturated fat 0.487g 0.174g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw 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
18%
Corn raw
15%
Winged bean
Minerals Daily Need Coverage Score
17%
Corn raw
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 6.26g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.