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  6. Mandarin orange vs. Winged bean

Mandarin orange vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between mandarin oranges and winged bean?

  • Mandarin oranges are higher in vitamin C and vitamin A; however, winged bean is richer in copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, and vitamin B3.
  • Winged bean's daily need coverage for copper is 149% more.
  • Winged bean has a lower glycemic index (32) than mandarin oranges (47).

We used Tangerines, (mandarin oranges), raw and Winged bean tuber, raw types in this article.

Infographic

Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 CalciumCalcium +23.3%
Contains less SodiumSodium -94.3%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +253%
Contains more IronIron +1233.3%
Contains more CopperCopper +3200%
Contains more ZincZinc +1885.7%
Contains more PhosphorusPhosphorus +125%
Contains more ManganeseManganese +1264.1%
Contains more SeleniumSelenium +600%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 +86.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +553.4%
Contains more Vitamin B2Vitamin B2 +313.9%
Contains more Vitamin B3Vitamin B3 +336.2%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Winged bean DV% diff.
Copper 0.042mg 1.386mg 149%
Vitamin C 26.7mg 0mg 30%
Vitamin B1 0.058mg 0.379mg 27%
Iron 0.15mg 2mg 23%
Protein 0.81g 11.6g 22%
Manganese 0.039mg 0.532mg 21%
Zinc 0.07mg 1.39mg 12%
Potassium 166mg 586mg 12%
Vitamin B2 0.036mg 0.149mg 9%
Vitamin B3 0.376mg 1.64mg 8%
Fiber 1.8g 7%
Calories 53kcal 148kcal 5%
Carbs 13.34g 28.1g 5%
Phosphorus 20mg 45mg 4%
Vitamin A 34µg 0µg 4%
Fructose 2.4g 3%
Magnesium 12mg 24mg 3%
Vitamin B5 0.216mg 0.116mg 2%
Choline 10.2mg 2%
Selenium 0.1µg 0.7µg 1%
Folate 16µg 19µg 1%
Vitamin E 0.2mg 1%
Saturated fat 0.039g 0.222g 1%
Calcium 37mg 30mg 1%
Polyunsaturated fat 0.065g 0.174g 1%
Sodium 2mg 35mg 1%
Fats 0.31g 0.9g 1%
Net carbs 11.54g 28.1g N/A
Sugar 10.58g N/A
Vitamin B6 0.078mg 0.075mg 0%
Monounsaturated fat 0.06g 0.234g 0%
Tryptophan 0.002mg 0.252mg 0%
Threonine 0.016mg 0.451mg 0%
Isoleucine 0.017mg 0.425mg 0%
Leucine 0.028mg 0.64mg 0%
Lysine 0.032mg 0.592mg 0%
Methionine 0.002mg 0.143mg 0%
Phenylalanine 0.018mg 0.451mg 0%
Valine 0.021mg 0.599mg 0%
Histidine 0.011mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 WaterWater +48.4%
Contains more ProteinProtein +1332.1%
Contains more FatsFats +190.3%
Contains more CarbsCarbs +110.6%
Contains more OtherOther +440.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +290%
Contains more Poly. FatPolyunsaturated fat +167.7%

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.