Corn vs. Winged bean — In-Depth Nutrition Comparison
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What are the differences between corn and winged bean?
- Corn is higher in vitamin B5, vitamin C, and vitamin A; however, winged bean is richer in copper, vitamin B1, iron, manganese, potassium, vitamin B2, and zinc.
- Winged bean's daily need coverage for copper is 149% more.
- Winged bean has a lower glycemic index (32) than corn (52).
We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Winged bean tuber, raw types in this article.
Infographic
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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 PhosphorusPhosphorus | +71.1% |
| Contains less SodiumSodium | -97.1% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +168.8% |
| Contains more IronIron | +344.4% |
| Contains more CopperCopper | +2728.6% |
| Contains more ZincZinc | +124.2% |
| Contains more ManganeseManganese | +218.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +582.8% |
| Contains more Vitamin B6Vitamin B6 | +85.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +21.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +307.5% |
| Contains more Vitamin B2Vitamin B2 | +161.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more FatsFats | +66.7% |
| Contains more WaterWater | +27.9% |
| Contains more ProteinProtein | +240.2% |
| Contains more CarbsCarbs | +33.9% |
| Contains more OtherOther | +185.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.374 g
Polyunsaturated fat:
Poly. Fat
0.603 g
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains less Sat. FatSaturated fat | -11.3% |
| Contains more Mono. FatMonounsaturated fat | +59.8% |
| Contains more Poly. FatPolyunsaturated fat | +246.6% |
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 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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| Lower in Saturated fat |
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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 | 0.049mg | 1.386mg | 149% |
| Vitamin B1 | 0.093mg | 0.379mg | 24% |
| Iron | 0.45mg | 2mg | 19% |
| Protein | 3.41g | 11.6g | 16% |
| Manganese | 0.167mg | 0.532mg | 16% |
| Vitamin B5 | 0.792mg | 0.116mg | 14% |
| Potassium | 218mg | 586mg | 11% |
| Fiber | 2.4g | 10% | |
| Vitamin B2 | 0.057mg | 0.149mg | 7% |
| Zinc | 0.62mg | 1.39mg | 7% |
| Vitamin C | 5.5mg | 0mg | 6% |
| Phosphorus | 77mg | 45mg | 5% |
| Choline | 29.1mg | 5% | |
| Vitamin B6 | 0.139mg | 0.075mg | 5% |
| Polyunsaturated fat | 0.603g | 0.174g | 3% |
| Calories | 96kcal | 148kcal | 3% |
| Calcium | 3mg | 30mg | 3% |
| Starch | 7.17g | 3% | |
| Carbs | 20.98g | 28.1g | 2% |
| Sodium | 1mg | 35mg | 1% |
| Fats | 1.5g | 0.9g | 1% |
| Vitamin A | 13µg | 0µg | 1% |
| Folate | 23µg | 19µg | 1% |
| Fructose | 0.79g | 1% | |
| Vitamin E | 0.09mg | 1% | |
| Selenium | 0.2µg | 0.7µg | 1% |
| Net carbs | 18.58g | 28.1g | N/A |
| Magnesium | 26mg | 24mg | 0% |
| Sugar | 4.54g | N/A | |
| Vitamin B3 | 1.683mg | 1.64mg | 0% |
| Vitamin K | 0.4µg | 0% | |
| Saturated fat | 0.197g | 0.222g | 0% |
| Monounsaturated fat | 0.374g | 0.234g | 0% |
| Tryptophan | 0.023mg | 0.252mg | 0% |
| Threonine | 0.133mg | 0.451mg | 0% |
| Isoleucine | 0.133mg | 0.425mg | 0% |
| Leucine | 0.358mg | 0.64mg | 0% |
| Lysine | 0.141mg | 0.592mg | 0% |
| Methionine | 0.069mg | 0.143mg | 0% |
| Phenylalanine | 0.155mg | 0.451mg | 0% |
| Valine | 0.191mg | 0.599mg | 0% |
| Histidine | 0.091mg | 0.241mg | 0% |
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
16%
15%
Minerals Daily Need Coverage Score
14%
75%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 4.54g)
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 contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Corn is lower in Saturated fat (difference - 0.025g)
Which food is richer in vitamins?
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)