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  6. Onion vs. Winged bean

Onion vs. Winged bean — In-Depth Nutrition Comparison

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Differences between onions and winged bean

  • Onions have more vitamin C, while winged bean has more copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B3, and vitamin B2.
  • Winged bean's daily need coverage for copper is 150% higher.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of winged bean is 32.

The food types used in this comparison are Onions, raw and Winged bean tuber, raw.

Infographic

Onion 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.
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 +140%
Contains more CalciumCalcium +30.4%
Contains more PotassiumPotassium +301.4%
Contains more IronIron +852.4%
Contains more CopperCopper +3453.8%
Contains more ZincZinc +717.6%
Contains more PhosphorusPhosphorus +55.2%
Contains more ManganeseManganese +312.4%
Contains more SeleniumSelenium +40%

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.
Onion
Onion
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +723.9%
Contains more Vitamin B2Vitamin B2 +451.9%
Contains more Vitamin B3Vitamin B3 +1313.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.116mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Onion Winged bean DV% diff.
Copper 0.039mg 1.386mg 150%
Vitamin B1 0.046mg 0.379mg 28%
Iron 0.21mg 2mg 22%
Protein 1.1g 11.6g 21%
Manganese 0.129mg 0.532mg 18%
Potassium 146mg 586mg 13%
Zinc 0.17mg 1.39mg 11%
Vitamin B3 0.116mg 1.64mg 10%
Vitamin B2 0.027mg 0.149mg 9%
Vitamin C 7.4mg 0mg 8%
Fiber 1.7g 7%
Carbs 9.34g 28.1g 6%
Calories 40kcal 148kcal 5%
Magnesium 10mg 24mg 3%
Vitamin B6 0.12mg 0.075mg 3%
Fructose 1.29g 2%
Phosphorus 29mg 45mg 2%
Polyunsaturated fat 0.017g 0.174g 1%
Monounsaturated fat 0.013g 0.234g 1%
Saturated fat 0.042g 0.222g 1%
Choline 6.1mg 1%
Fats 0.1g 0.9g 1%
Calcium 23mg 30mg 1%
Sodium 4mg 35mg 1%
Net carbs 7.64g 28.1g N/A
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin B5 0.123mg 0.116mg 0%
Vitamin K 0.4µg 0%
Folate 19µg 19µg 0%
Tryptophan 0.014mg 0.252mg 0%
Threonine 0.021mg 0.451mg 0%
Isoleucine 0.014mg 0.425mg 0%
Leucine 0.025mg 0.64mg 0%
Lysine 0.039mg 0.592mg 0%
Methionine 0.002mg 0.143mg 0%
Phenylalanine 0.025mg 0.451mg 0%
Valine 0.021mg 0.599mg 0%
Histidine 0.014mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +55.2%
Contains more ProteinProtein +954.5%
Contains more FatsFats +800%
Contains more CarbsCarbs +200.9%
Contains more OtherOther +471.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 -81.1%
Contains more Mono. FatMonounsaturated fat +1700%
Contains more Poly. FatPolyunsaturated fat +923.5%

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.