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  6. Pico de gallo vs. Winged bean

Pico de gallo vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between pico de gallo and winged bean?

  • Pico de gallo is richer in vitamin A, while winged bean is higher in iron.
  • Winged bean's daily need coverage for iron is 25% higher.
  • Winged bean is lower in sodium.

We used PACE, Pico De Gallo and Winged bean tuber, raw types in this comparison.

Infographic

Pico de gallo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
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 +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -92.5%

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.
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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pico de gallo Winged bean DV% diff.
Copper 1.386mg 154%
Vitamin B1 0.379mg 32%
Iron 0mg 2mg 25%
Protein 0g 11.6g 23%
Manganese 0.532mg 23%
Sodium 469mg 35mg 19%
Potassium 586mg 17%
Zinc 1.39mg 13%
Vitamin B2 0.149mg 11%
Vitamin B3 1.64mg 10%
Vitamin B6 0.075mg 6%
Phosphorus 45mg 6%
Calories 31kcal 148kcal 6%
Magnesium 24mg 6%
Carbs 9.38g 28.1g 6%
Folate 19µg 5%
Vitamin C 3.8mg 0mg 4%
Calcium 0mg 30mg 3%
Vitamin B5 0.116mg 2%
Monounsaturated fat 0.234g 1%
Polyunsaturated fat 0.174g 1%
Selenium 0.7µg 1%
Fats 0g 0.9g 1%
Saturated fat 0g 0.222g 1%
Net carbs 9.38g 28.1g N/A
Sugar 6.25g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +53.3%
Contains more OtherOther +31%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +199.6%

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. 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.