Matzo vs. Winged bean — In-Depth Nutrition Comparison
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What are the main differences between matzo and winged bean?
- Matzo is richer in selenium, iron, vitamin B3, vitamin B2, vitamin B5, phosphorus, and manganese, while winged bean is higher in copper, potassium, and zinc.
- Winged bean's daily need coverage for copper is 147% higher.
- Winged bean has 53 times less selenium than matzo. Matzo has 36.9µg of selenium, while winged bean has 0.7µg.
We used Crackers, matzo, plain and Winged bean tuber, raw types in this comparison.
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 IronIron | +58% |
| Contains more PhosphorusPhosphorus | +97.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +22.2% |
| Contains more SeleniumSelenium | +5171.4% |
| Contains more CalciumCalcium | +130.8% |
| Contains more PotassiumPotassium | +423.2% |
| Contains more CopperCopper | +2210% |
| Contains more ZincZinc | +104.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +95.3% |
| Contains more Vitamin B3Vitamin B3 | +137.3% |
| Contains more Vitamin B5Vitamin B5 | +281.9% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +11.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.06mg | 1.386mg | 147% |
| Selenium | 36.9µg | 0.7µg | 66% |
| Carbs | 83.7g | 28.1g | 19% |
| Iron | 3.16mg | 2mg | 15% |
| Vitamin B3 | 3.892mg | 1.64mg | 14% |
| Potassium | 112mg | 586mg | 14% |
| Calories | 395kcal | 148kcal | 12% |
| Fiber | 3g | 12% | |
| Vitamin B2 | 0.291mg | 0.149mg | 11% |
| Vitamin B5 | 0.443mg | 0.116mg | 7% |
| Zinc | 0.68mg | 1.39mg | 6% |
| Phosphorus | 89mg | 45mg | 6% |
| Manganese | 0.65mg | 0.532mg | 5% |
| Vitamin B6 | 0.115mg | 0.075mg | 3% |
| Polyunsaturated fat | 0.603g | 0.174g | 3% |
| Protein | 10g | 11.6g | 3% |
| Choline | 10.8mg | 2% | |
| Sodium | 0mg | 35mg | 2% |
| Calcium | 13mg | 30mg | 2% |
| Folate | 17µg | 19µg | 1% |
| Vitamin B1 | 0.387mg | 0.379mg | 1% |
| Fats | 1.4g | 0.9g | 1% |
| Net carbs | 80.7g | 28.1g | N/A |
| Magnesium | 25mg | 24mg | 0% |
| Sugar | 0.29g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.226g | 0.222g | 0% |
| Monounsaturated fat | 0.127g | 0.234g | 0% |
| Tryptophan | 0.116mg | 0.252mg | 0% |
| Threonine | 0.267mg | 0.451mg | 0% |
| Isoleucine | 0.371mg | 0.425mg | 0% |
| Leucine | 0.692mg | 0.64mg | 0% |
| Lysine | 0.193mg | 0.592mg | 0% |
| Methionine | 0.176mg | 0.143mg | 0% |
| Phenylalanine | 0.494mg | 0.451mg | 0% |
| Valine | 0.42mg | 0.599mg | 0% |
| Histidine | 0.213mg | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more FatsFats | +55.6% |
| Contains more CarbsCarbs | +197.9% |
| Contains more ProteinProtein | +16% |
| Contains more WaterWater | +1234.9% |
| Contains more OtherOther | +233.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 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 more Poly. FatPolyunsaturated fat | +246.6% |
| Contains more Mono. FatMonounsaturated fat | +84.3% |
~equal in
Saturated fat
~0.222g