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Naranjilla vs. Winged bean — In-Depth Nutrition Comparison

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How are naranjilla and winged bean different?

  • Naranjilla is higher in vitamin A; however, winged bean is richer in copper, vitamin B1, iron, manganese, zinc, vitamin B2, and potassium.
  • Daily need coverage for copper for winged bean is 151% higher.

Naranjilla (lulo) pulp, frozen, unsweetened and Winged bean tuber, raw are the varieties used in this article.

Infographic

Naranjilla 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 7.9% 2.4% 18% 13% 9.3% 2.7% 5.1% 0.52% 8.7% 2.2%
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 less SodiumSodium -88.6%
Contains more MagnesiumMagnesium +118.2%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +193%
Contains more IronIron +471.4%
Contains more CopperCopper +4850%
Contains more ZincZinc +1290%
Contains more PhosphorusPhosphorus +275%
Contains more ManganeseManganese +694%
Contains more SeleniumSelenium +75%

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 11% 9.3% 15% 0% 11% 0% 27% 13% 25% 0% 37% 2.3% 0%
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 +89.7%
Contains more Vitamin B6Vitamin B6 +42.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +742.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 93%
Protein: 0.44 g
Fats: 0.22 g
Carbs: 5.9 g
Water: 93.05 g
Other: 0.39 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 +62.1%
Contains more ProteinProtein +2536.4%
Contains more FatsFats +309.1%
Contains more CarbsCarbs +376.3%
Contains more OtherOther +412.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Naranjilla Winged bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Naranjilla Winged bean DV% diff.
Copper 0.028mg 1.386mg 151%
Vitamin B1 0.045mg 0.379mg 28%
Protein 0.44g 11.6g 22%
Iron 0.35mg 2mg 21%
Manganese 0.067mg 0.532mg 20%
Vitamin K 14.6µg 12%
Zinc 0.1mg 1.39mg 12%
Vitamin B2 0mg 0.149mg 11%
Potassium 200mg 586mg 11%
Carbs 5.9g 28.1g 7%
Calories 25kcal 148kcal 6%
Vitamin E 0.75mg 5%
Phosphorus 12mg 45mg 5%
Fiber 1.1g 4%
Vitamin C 3.2mg 0mg 4%
Folate 3µg 19µg 4%
Vitamin A 28µg 0µg 3%
Magnesium 11mg 24mg 3%
Vitamin B6 0.107mg 0.075mg 2%
Calcium 8mg 30mg 2%
Vitamin B5 0.22mg 0.116mg 2%
Polyunsaturated fat 0.174g 1%
Monounsaturated fat 0.234g 1%
Saturated fat 0.222g 1%
Fats 0.22g 0.9g 1%
Vitamin B3 1.45mg 1.64mg 1%
Selenium 0.4µg 0.7µg 1%
Sodium 4mg 35mg 1%
Fructose 1.04g 1%
Net carbs 4.8g 28.1g N/A
Sugar 3.74g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Naranjilla Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Naranjilla
15%
Winged bean
Minerals Daily Need Coverage Score
7%
Naranjilla
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 3.74g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.3)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Naranjilla
Naranjilla contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Naranjilla
Naranjilla is lower in Saturated fat (difference - 0.222g)
Which food is lower in glycemic index?
Naranjilla
Naranjilla is lower in glycemic index (difference - 32)
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.

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. Naranjilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167790/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.