Mustard vs. Winged bean — In-Depth Nutrition Comparison
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A recap on differences between mustard and winged bean
- Mustard is higher in selenium, phosphorus, and magnesium, yet winged bean is higher in copper, vitamin B1, potassium, zinc, vitamin B3, and vitamin B2.
- Winged bean covers your daily copper needs 146% more than mustard.
- Mustard contains 48 times more selenium than winged bean. While mustard contains 33.5µg of selenium, winged bean contains only 0.7µg.
- The amount of sodium in winged bean is lower.
Food varieties used in this article are Mustard, prepared, yellow and Winged bean tuber, raw.
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 MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +110% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains more SeleniumSelenium | +4685.7% |
| Contains more PotassiumPotassium | +285.5% |
| Contains more IronIron | +24.2% |
| Contains more CopperCopper | +1773% |
| Contains more ZincZinc | +117.2% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +26.1% |
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 | +119% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +114.1% |
| Contains more Vitamin B2Vitamin B2 | +112.9% |
| Contains more Vitamin B3Vitamin B3 | +190.3% |
| Contains more FolateFolate | +171.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.74 g
Fats:
3.34 g
Carbs:
5.83 g
Water:
83.72 g
Other:
3.37 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more FatsFats | +271.1% |
| Contains more WaterWater | +45.9% |
| Contains more OtherOther | +68.5% |
| Contains more ProteinProtein | +210.2% |
| Contains more CarbsCarbs | +382% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.214 g
Monounsaturated fat:
Mono. Fat
2.182 g
Polyunsaturated fat:
Poly. Fat
0.774 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 | +832.5% |
| Contains more Poly. FatPolyunsaturated fat | +344.8% |
~equal in
Saturated fat
~0.222g
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 Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.074mg | 1.386mg | 146% |
| Selenium | 33.5µg | 0.7µg | 60% |
| Sodium | 1104mg | 35mg | 46% |
| Vitamin B1 | 0.177mg | 0.379mg | 17% |
| Fiber | 4g | 16% | |
| Protein | 3.74g | 11.6g | 16% |
| Potassium | 152mg | 586mg | 13% |
| Phosphorus | 108mg | 45mg | 9% |
| Zinc | 0.64mg | 1.39mg | 7% |
| Vitamin B3 | 0.565mg | 1.64mg | 7% |
| Carbs | 5.83g | 28.1g | 7% |
| Vitamin B2 | 0.07mg | 0.149mg | 6% |
| Magnesium | 48mg | 24mg | 6% |
| Manganese | 0.422mg | 0.532mg | 5% |
| Monounsaturated fat | 2.182g | 0.234g | 5% |
| Iron | 1.61mg | 2mg | 5% |
| Choline | 22.4mg | 4% | |
| Polyunsaturated fat | 0.774g | 0.174g | 4% |
| Calories | 60kcal | 148kcal | 4% |
| Fats | 3.34g | 0.9g | 4% |
| Calcium | 63mg | 30mg | 3% |
| Vitamin B5 | 0.254mg | 0.116mg | 3% |
| Folate | 7µg | 19µg | 3% |
| Vitamin E | 0.36mg | 2% | |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 1.83g | 28.1g | N/A |
| Sugar | 0.92g | N/A | |
| Starch | 0.64g | 0% | |
| Vitamin B6 | 0.07mg | 0.075mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Saturated fat | 0.214g | 0.222g | 0% |
| Tryptophan | 0.009mg | 0.252mg | 0% |
| Threonine | 0.167mg | 0.451mg | 0% |
| Isoleucine | 0.146mg | 0.425mg | 0% |
| Leucine | 0.292mg | 0.64mg | 0% |
| Lysine | 0.264mg | 0.592mg | 0% |
| Methionine | 0.076mg | 0.143mg | 0% |
| Phenylalanine | 0.161mg | 0.451mg | 0% |
| Valine | 0.189mg | 0.599mg | 0% |
| Histidine | 0.119mg | 0.241mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | 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 | Equal | |
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
10%
15%
Minerals Daily Need Coverage Score
60%
75%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 1069mg)
Which food is cheaper?
Winged bean is cheaper (difference - $1.6)
Which food is lower in Saturated fat?
Mustard is lower in Saturated fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.