Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Olive
  5. Compare
  6. Olive vs. Winged bean

Olive vs. Winged bean — In-Depth Nutrition Comparison

Compare

Important differences between olive and winged bean

  • Olive has more iron and vitamin A; however, winged bean has more copper, vitamin B1, manganese, potassium, vitamin B2, zinc, and vitamin B3.
  • Winged bean's daily need coverage for copper is 126% more.
  • Winged bean is lower in sodium.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Winged bean tuber, raw.

Infographic

Olive 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.
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 +193.3%
Contains more IronIron +65%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +500%
Contains more PotassiumPotassium +7225%
Contains more CopperCopper +452.2%
Contains more ZincZinc +531.8%
Contains more PhosphorusPhosphorus +1400%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +2560%

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.
Olive
Olive
5
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +12533.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +4332.4%
Contains more Vitamin B5Vitamin B5 +673.3%
Contains more Vitamin B6Vitamin B6 +733.3%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive Winged bean DV% diff.
Copper 0.251mg 1.386mg 126%
Vitamin B1 0.003mg 0.379mg 31%
Sodium 735mg 35mg 30%
Protein 0.84g 11.6g 22%
Manganese 0.02mg 0.532mg 22%
Monounsaturated fat 7.888g 0.234g 19%
Potassium 8mg 586mg 17%
Iron 3.3mg 2mg 16%
Fats 10.68g 0.9g 15%
Fiber 3.2g 13%
Vitamin B2 0mg 0.149mg 11%
Vitamin E 1.65mg 11%
Zinc 0.22mg 1.39mg 11%
Vitamin B3 0.037mg 1.64mg 10%
Carbs 6.26g 28.1g 7%
Phosphorus 3mg 45mg 6%
Calcium 88mg 30mg 6%
Polyunsaturated fat 0.911g 0.174g 5%
Saturated fat 1.415g 0.222g 5%
Vitamin B6 0.009mg 0.075mg 5%
Magnesium 4mg 24mg 5%
Folate 0µg 19µg 5%
Choline 10.3mg 2%
Calories 115kcal 148kcal 2%
Vitamin B5 0.015mg 0.116mg 2%
Vitamin A 20µg 0µg 2%
Vitamin K 1.4µg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 28.1g N/A
Selenium 0.9µg 0.7µg 0%
Tryptophan 0.252mg 0%
Threonine 0.026mg 0.451mg 0%
Isoleucine 0.031mg 0.425mg 0%
Leucine 0.05mg 0.64mg 0%
Lysine 0.032mg 0.592mg 0%
Methionine 0.012mg 0.143mg 0%
Phenylalanine 0.029mg 0.451mg 0%
Valine 0.038mg 0.599mg 0%
Histidine 0.023mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 FatsFats +1086.7%
Contains more WaterWater +39.4%
Contains more OtherOther +11.5%
Contains more ProteinProtein +1281%
Contains more CarbsCarbs +348.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 more Mono. FatMonounsaturated fat +3270.9%
Contains more Poly. FatPolyunsaturated fat +423.6%
Contains less Sat. FatSaturated fat -84.3%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.