Pomegranate vs. Winged bean — In-Depth Nutrition Comparison
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A recap on differences between pomegranate and winged bean
- Pomegranate is higher in vitamin C and vitamin B5, yet winged bean is higher in copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B3, and vitamin B2.
- Winged bean covers your daily copper needs 136% more than pomegranate.
Food varieties used in this article are Pomegranates, raw and Winged bean tuber, raw.
Infographic
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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 less SodiumSodium | -91.4% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +148.3% |
| Contains more IronIron | +566.7% |
| Contains more CopperCopper | +777.2% |
| Contains more ZincZinc | +297.1% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more ManganeseManganese | +347.1% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +225% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +465.7% |
| Contains more Vitamin B2Vitamin B2 | +181.1% |
| Contains more Vitamin B3Vitamin B3 | +459.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.158mg | 1.386mg | 136% |
| Vitamin B1 | 0.067mg | 0.379mg | 26% |
| Iron | 0.3mg | 2mg | 21% |
| Protein | 1.67g | 11.6g | 20% |
| Manganese | 0.119mg | 0.532mg | 18% |
| Fiber | 4g | 16% | |
| Vitamin K | 16.4µg | 14% | |
| Vitamin C | 10.2mg | 0mg | 11% |
| Potassium | 236mg | 586mg | 10% |
| Zinc | 0.35mg | 1.39mg | 9% |
| Vitamin B3 | 0.293mg | 1.64mg | 8% |
| Vitamin B2 | 0.053mg | 0.149mg | 7% |
| Folate | 38µg | 19µg | 5% |
| Vitamin B5 | 0.377mg | 0.116mg | 5% |
| Vitamin E | 0.6mg | 4% | |
| Calories | 83kcal | 148kcal | 3% |
| Carbs | 18.7g | 28.1g | 3% |
| Magnesium | 12mg | 24mg | 3% |
| Calcium | 10mg | 30mg | 2% |
| Sodium | 3mg | 35mg | 1% |
| Polyunsaturated fat | 0.079g | 0.174g | 1% |
| Choline | 7.6mg | 1% | |
| Phosphorus | 36mg | 45mg | 1% |
| Fats | 1.17g | 0.9g | 0% |
| Net carbs | 14.7g | 28.1g | N/A |
| Sugar | 13.67g | N/A | |
| Selenium | 0.5µg | 0.7µg | 0% |
| Vitamin B6 | 0.075mg | 0.075mg | 0% |
| Saturated fat | 0.12g | 0.222g | 0% |
| Monounsaturated fat | 0.093g | 0.234g | 0% |
| 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
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more FatsFats | +30% |
| Contains more WaterWater | +35.8% |
| Contains more ProteinProtein | +594.6% |
| Contains more CarbsCarbs | +50.3% |
| Contains more OtherOther | +277.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
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 | -45.9% |
| Contains more Mono. FatMonounsaturated fat | +151.6% |
| Contains more Poly. FatPolyunsaturated fat | +120.3% |