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  6. Orange vs. Winged bean

Orange vs. Winged bean — In-Depth Nutrition Comparison

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How are oranges and winged bean different?

  • Oranges are higher in vitamin C; however, winged bean is richer in copper, vitamin B1, iron, manganese, zinc, potassium, vitamin B3, and vitamin B2.
  • Daily need coverage for copper for winged bean is 149% higher.
  • Winged bean has a lower glycemic index (32) than oranges (45).

Oranges, raw, all commercial varieties and Winged bean tuber, raw are the varieties used in this article.

Infographic

Orange 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.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 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 more CalciumCalcium +33.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +223.8%
Contains more IronIron +1900%
Contains more CopperCopper +2980%
Contains more ZincZinc +1885.7%
Contains more PhosphorusPhosphorus +221.4%
Contains more ManganeseManganese +2028%
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.
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 B5Vitamin B5 +115.5%
Contains more FolateFolate +57.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +335.6%
Contains more Vitamin B2Vitamin B2 +272.5%
Contains more Vitamin B3Vitamin B3 +481.6%
Contains more Vitamin B6Vitamin B6 +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Winged bean DV% diff.
Copper 0.045mg 1.386mg 149%
Vitamin C 53.2mg 0mg 59%
Vitamin B1 0.087mg 0.379mg 24%
Iron 0.1mg 2mg 24%
Manganese 0.025mg 0.532mg 22%
Protein 0.94g 11.6g 21%
Zinc 0.07mg 1.39mg 12%
Potassium 181mg 586mg 12%
Fiber 2.4g 10%
Vitamin B3 0.282mg 1.64mg 8%
Vitamin B2 0.04mg 0.149mg 8%
Calories 47kcal 148kcal 5%
Carbs 11.75g 28.1g 5%
Phosphorus 14mg 45mg 4%
Magnesium 10mg 24mg 3%
Vitamin B5 0.25mg 0.116mg 3%
Folate 30µg 19µg 3%
Sodium 0mg 35mg 2%
Choline 8.4mg 2%
Polyunsaturated fat 0.025g 0.174g 1%
Vitamin A 11µg 0µg 1%
Vitamin E 0.18mg 1%
Calcium 40mg 30mg 1%
Fats 0.12g 0.9g 1%
Vitamin B6 0.06mg 0.075mg 1%
Saturated fat 0.015g 0.222g 1%
Monounsaturated fat 0.023g 0.234g 1%
Net carbs 9.35g 28.1g N/A
Sugar 9.35g N/A
Selenium 0.5µg 0.7µg 0%
Tryptophan 0.009mg 0.252mg 0%
Threonine 0.015mg 0.451mg 0%
Isoleucine 0.025mg 0.425mg 0%
Leucine 0.023mg 0.64mg 0%
Lysine 0.047mg 0.592mg 0%
Methionine 0.02mg 0.143mg 0%
Phenylalanine 0.031mg 0.451mg 0%
Valine 0.04mg 0.599mg 0%
Histidine 0.018mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +51.1%
Contains more ProteinProtein +1134%
Contains more FatsFats +650%
Contains more CarbsCarbs +139.1%
Contains more OtherOther +354.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -93.2%
Contains more Mono. FatMonounsaturated fat +917.4%
Contains more Poly. FatPolyunsaturated fat +596%

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.