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  6. Ostrich vs. Winged bean

Ostrich vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between Ostrich and Winged bean

  • Ostrich is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Zinc, Phosphorus, and Vitamin B5, yet Winged bean is higher in Copper, and Manganese.
  • Ostrich covers your daily Vitamin B12 needs 260% more than Winged bean.

Food varieties used in this article are Ostrich, tip trimmed, cooked and Winged bean tuber, raw.

Infographic

Ostrich 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.
Ostrich
Ostrich
5
:
5
Winged bean
Winged bean
Contains more Iron +39.5%
Contains more Phosphorus +457.8%
Contains more Zinc +248.9%
Contains more Selenium +5257.1%
Contains more Calcium +400%
Contains more Potassium +61.9%
Contains less Sodium -56.3%
Contains more Copper +811.8%
Contains more Manganese +2700%
Equal in Magnesium - 24
Ostrich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 105% 18% 108% 32% 11% 133% 51% 3% 205%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Iron +39.5%
Contains more Phosphorus +457.8%
Contains more Zinc +248.9%
Contains more Selenium +5257.1%
Contains more Calcium +400%
Contains more Potassium +61.9%
Contains less Sodium -56.3%
Contains more Copper +811.8%
Contains more Manganese +2700%
Equal in Magnesium - 24

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.
Ostrich
Ostrich
6
:
3
Winged bean
Winged bean
Contains more Vitamin B2 +96%
Contains more Vitamin B3 +335.5%
Contains more Vitamin B5 +1036.2%
Contains more Vitamin B6 +626.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +63.4%
Contains more Folate +26.7%
Ostrich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 0% 59% 68% 134% 80% 126% 12% 782% 0%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin B2 +96%
Contains more Vitamin B3 +335.5%
Contains more Vitamin B5 +1036.2%
Contains more Vitamin B6 +626.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +63.4%
Contains more Folate +26.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ostrich
Ostrich
3
:
2
Winged bean
Winged bean
Contains more Protein +145.6%
Contains more Fats +185.6%
Contains more Water +19.4%
Contains more Carbs +∞%
Contains more Other +365.1%
Ostrich
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Winged bean
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 Protein +145.6%
Contains more Fats +185.6%
Contains more Water +19.4%
Contains more Carbs +∞%
Contains more Other +365.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ostrich
Ostrich
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +314.5%
Contains more Polyunsaturated fat +152.9%
Contains less Saturated Fat -77.8%
Ostrich
41% 40% 18%
Saturated Fat: 1 g
Monounsaturated Fat: 0.97 g
Polyunsaturated fat: 0.44 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +314.5%
Contains more Polyunsaturated fat +152.9%
Contains less Saturated Fat -77.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ostrich Winged bean Opinion
Net carbs 0g 28.1g Winged bean
Protein 28.49g 11.6g Ostrich
Fats 2.57g 0.9g Ostrich
Carbs 0g 28.1g Winged bean
Calories 145kcal 148kcal Winged bean
Calcium 6mg 30mg Winged bean
Iron 2.79mg 2mg Ostrich
Magnesium 25mg 24mg Ostrich
Phosphorus 251mg 45mg Ostrich
Potassium 362mg 586mg Winged bean
Sodium 80mg 35mg Winged bean
Zinc 4.85mg 1.39mg Ostrich
Copper 0.152mg 1.386mg Winged bean
Manganese 0.019mg 0.532mg Winged bean
Selenium 37.5µg 0.7µg Ostrich
Vitamin E 0.23mg Ostrich
Vitamin B1 0.232mg 0.379mg Winged bean
Vitamin B2 0.292mg 0.149mg Ostrich
Vitamin B3 7.143mg 1.64mg Ostrich
Vitamin B5 1.318mg 0.116mg Ostrich
Vitamin B6 0.545mg 0.075mg Ostrich
Folate 15µg 19µg Winged bean
Vitamin B12 6.25µg 0µg Ostrich
Tryptophan 0.254mg 0.252mg Ostrich
Threonine 1.25mg 0.451mg Ostrich
Isoleucine 1.354mg 0.425mg Ostrich
Leucine 2.315mg 0.64mg Ostrich
Lysine 2.516mg 0.592mg Ostrich
Methionine 0.796mg 0.143mg Ostrich
Phenylalanine 1.176mg 0.451mg Ostrich
Valine 1.407mg 0.599mg Ostrich
Histidine 0.716mg 0.241mg Ostrich
Cholesterol 85mg 0mg Winged bean
Saturated Fat 1g 0.222g Winged bean
Monounsaturated Fat 0.97g 0.234g Ostrich
Polyunsaturated fat 0.44g 0.174g Ostrich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ostrich Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
105%
Ostrich
17%
Winged bean
Minerals Daily Need Coverage Score
66%
Ostrich
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.778g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 32)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.