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.
- The glycemic index of ostrich is lower.
Food varieties used in this article are Ostrich, tip trimmed, cooked and Winged bean tuber, raw.
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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.
| Contains more IronIron | +39.5% |
| Contains more ZincZinc | +248.9% |
| Contains more PhosphorusPhosphorus | +457.8% |
| Contains more SeleniumSelenium | +5257.1% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +61.9% |
| Contains more CopperCopper | +811.8% |
| Contains less SodiumSodium | -56.3% |
| Contains more ManganeseManganese | +2700% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +96% |
| Contains more Vitamin B3Vitamin B3 | +335.5% |
| Contains more Vitamin B5Vitamin B5 | +1036.2% |
| Contains more Vitamin B6Vitamin B6 | +626.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +63.4% |
| Contains more FolateFolate | +26.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 6.25µg | 0µg | 260% |
| Copper | 0.152mg | 1.386mg | 137% |
| Selenium | 37.5µg | 0.7µg | 67% |
| Vitamin B6 | 0.545mg | 0.075mg | 36% |
| Vitamin B3 | 7.143mg | 1.64mg | 34% |
| Protein | 28.49g | 11.6g | 34% |
| Zinc | 4.85mg | 1.39mg | 31% |
| Phosphorus | 251mg | 45mg | 29% |
| Cholesterol | 85mg | 0mg | 28% |
| Vitamin B5 | 1.318mg | 0.116mg | 24% |
| Manganese | 0.019mg | 0.532mg | 22% |
| Vitamin B1 | 0.232mg | 0.379mg | 12% |
| Vitamin B2 | 0.292mg | 0.149mg | 11% |
| Iron | 2.79mg | 2mg | 10% |
| Carbs | 0g | 28.1g | 9% |
| Potassium | 362mg | 586mg | 7% |
| Saturated fat | 1g | 0.222g | 4% |
| Fats | 2.57g | 0.9g | 3% |
| Sodium | 80mg | 35mg | 2% |
| Vitamin E | 0.23mg | 2% | |
| Calcium | 6mg | 30mg | 2% |
| Monounsaturated fat | 0.97g | 0.234g | 2% |
| Polyunsaturated fat | 0.44g | 0.174g | 2% |
| Folate | 15µg | 19µg | 1% |
| Calories | 145kcal | 148kcal | 0% |
| Net carbs | 0g | 28.1g | N/A |
| Magnesium | 25mg | 24mg | 0% |
| Tryptophan | 0.254mg | 0.252mg | 0% |
| Threonine | 1.25mg | 0.451mg | 0% |
| Isoleucine | 1.354mg | 0.425mg | 0% |
| Leucine | 2.315mg | 0.64mg | 0% |
| Lysine | 2.516mg | 0.592mg | 0% |
| Methionine | 0.796mg | 0.143mg | 0% |
| Phenylalanine | 1.176mg | 0.451mg | 0% |
| Valine | 1.407mg | 0.599mg | 0% |
| Histidine | 0.716mg | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.49 g
Fats:
2.57 g
Carbs:
0 g
Water:
68.51 g
Other:
0.43 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more ProteinProtein | +145.6% |
| Contains more FatsFats | +185.6% |
| Contains more WaterWater | +19.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +365.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1 g
Monounsaturated fat:
Mono. Fat
0.97 g
Polyunsaturated fat:
Poly. Fat
0.44 g
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 | +314.5% |
| Contains more Poly. FatPolyunsaturated fat | +152.9% |
| Contains less Sat. FatSaturated fat | -77.8% |