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.
- 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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.27 g
Fats:
1.35 g
Carbs:
18.7 g
Water:
76.05 g
Other:
0.63 g
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
Saturated fat:
Sat. Fat
0.325 g
Monounsaturated fat:
Mono. Fat
0.432 g
Polyunsaturated fat:
Poly. Fat
0.487 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
15%
Minerals Daily Need Coverage Score
17%
75%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 6.26g)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 0.103g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Winged bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Corn raw contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)