Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Corn vs. Winged bean — In-Depth Nutrition Comparison

Compare

What are the differences between Corn and Winged bean?

  • Corn is higher in Vitamin B5, and Vitamin C, 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.

We used Corn, sweet, yellow, cooked, boiled, drained, without salt and Winged bean tuber, raw types in this article.

Infographic

Corn 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 Phosphorus +71.1%
Contains less Sodium -97.1%
Contains more Calcium +900%
Contains more Iron +344.4%
Contains more Potassium +168.8%
Contains more Zinc +124.2%
Contains more Copper +2728.6%
Contains more Manganese +218.6%
Contains more Selenium +250%
Equal in Magnesium - 24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Phosphorus +71.1%
Contains less Sodium -97.1%
Contains more Calcium +900%
Contains more Iron +344.4%
Contains more Potassium +168.8%
Contains more Zinc +124.2%
Contains more Copper +2728.6%
Contains more Manganese +218.6%
Contains more Selenium +250%
Equal in Magnesium - 24

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.
Corn
8
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +582.8%
Contains more Vitamin B6 +85.3%
Contains more Folate +21.1%
Contains more Vitamin B1 +307.5%
Contains more Vitamin B2 +161.4%
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 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +582.8%
Contains more Vitamin B6 +85.3%
Contains more Folate +21.1%
Contains more Vitamin B1 +307.5%
Contains more Vitamin B2 +161.4%
Equal in Vitamin B3 - 1.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +66.7%
Contains more Water +27.9%
Contains more Protein +240.2%
Contains more Carbs +33.9%
Contains more Other +185.7%
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +66.7%
Contains more Water +27.9%
Contains more Protein +240.2%
Contains more Carbs +33.9%
Contains more Other +185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -11.3%
Contains more Monounsaturated Fat +59.8%
Contains more Polyunsaturated fat +246.6%
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -11.3%
Contains more Monounsaturated Fat +59.8%
Contains more Polyunsaturated 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.
Corn Winged bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn Winged bean Opinion
Net carbs 18.58g 28.1g Winged bean
Protein 3.41g 11.6g Winged bean
Fats 1.5g 0.9g Corn
Carbs 20.98g 28.1g Winged bean
Calories 96kcal 148kcal Winged bean
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Winged bean
Fiber 2.4g Corn
Calcium 3mg 30mg Winged bean
Iron 0.45mg 2mg Winged bean
Magnesium 26mg 24mg Corn
Phosphorus 77mg 45mg Corn
Potassium 218mg 586mg Winged bean
Sodium 1mg 35mg Corn
Zinc 0.62mg 1.39mg Winged bean
Copper 0.049mg 1.386mg Winged bean
Manganese 0.167mg 0.532mg Winged bean
Selenium 0.2µg 0.7µg Winged bean
Vitamin A 263IU 0IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg Corn
Vitamin C 5.5mg 0mg Corn
Vitamin B1 0.093mg 0.379mg Winged bean
Vitamin B2 0.057mg 0.149mg Winged bean
Vitamin B3 1.683mg 1.64mg Corn
Vitamin B5 0.792mg 0.116mg Corn
Vitamin B6 0.139mg 0.075mg Corn
Folate 23µg 19µg Corn
Vitamin K 0.4µg Corn
Tryptophan 0.023mg 0.252mg Winged bean
Threonine 0.133mg 0.451mg Winged bean
Isoleucine 0.133mg 0.425mg Winged bean
Leucine 0.358mg 0.64mg Winged bean
Lysine 0.141mg 0.592mg Winged bean
Methionine 0.069mg 0.143mg Winged bean
Phenylalanine 0.155mg 0.451mg Winged bean
Valine 0.191mg 0.599mg Winged bean
Histidine 0.091mg 0.241mg Winged bean
Saturated Fat 0.197g 0.222g Corn
Monounsaturated Fat 0.374g 0.234g Corn
Polyunsaturated fat 0.603g 0.174g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn 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
17%
Corn
17%
Winged bean
Minerals Daily Need Coverage Score
14%
Corn
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.54g)
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
Corn contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 0.025g)
Which food is richer in vitamins?
Corn
Corn 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.