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  6. Pomegranate vs. Winged bean

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

Pomegranate 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.
Pomegranate
Pomegranate
1
:
9
Winged bean
Winged bean
Contains less Sodium -91.4%
Contains more Calcium +200%
Contains more Iron +566.7%
Contains more Magnesium +100%
Contains more Phosphorus +25%
Contains more Potassium +148.3%
Contains more Zinc +297.1%
Contains more Copper +777.2%
Contains more Manganese +347.1%
Contains more Selenium +40%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains less Sodium -91.4%
Contains more Calcium +200%
Contains more Iron +566.7%
Contains more Magnesium +100%
Contains more Phosphorus +25%
Contains more Potassium +148.3%
Contains more Zinc +297.1%
Contains more Copper +777.2%
Contains more Manganese +347.1%
Contains more Selenium +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.
Pomegranate
Pomegranate
5
:
3
Winged bean
Winged bean
Contains more Vitamin C +∞%
Contains more Vitamin B5 +225%
Contains more Folate +100%
Contains more Vitamin B1 +465.7%
Contains more Vitamin B2 +181.1%
Contains more Vitamin B3 +459.7%
Equal in Vitamin B6 - 0.075
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 C +∞%
Contains more Vitamin B5 +225%
Contains more Folate +100%
Contains more Vitamin B1 +465.7%
Contains more Vitamin B2 +181.1%
Contains more Vitamin B3 +459.7%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
2
:
3
Winged bean
Winged bean
Contains more Fats +30%
Contains more Water +35.8%
Contains more Protein +594.6%
Contains more Carbs +50.3%
Contains more Other +277.4%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 Fats +30%
Contains more Water +35.8%
Contains more Protein +594.6%
Contains more Carbs +50.3%
Contains more Other +277.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Winged bean
Winged bean
Contains less Saturated Fat -45.9%
Contains more Monounsaturated Fat +151.6%
Contains more Polyunsaturated fat +120.3%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -45.9%
Contains more Monounsaturated Fat +151.6%
Contains more Polyunsaturated fat +120.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Winged bean Opinion
Net carbs 14.7g 28.1g Winged bean
Protein 1.67g 11.6g Winged bean
Fats 1.17g 0.9g Pomegranate
Carbs 18.7g 28.1g Winged bean
Calories 83kcal 148kcal Winged bean
Sugar 13.67g Winged bean
Fiber 4g Pomegranate
Calcium 10mg 30mg Winged bean
Iron 0.3mg 2mg Winged bean
Magnesium 12mg 24mg Winged bean
Phosphorus 36mg 45mg Winged bean
Potassium 236mg 586mg Winged bean
Sodium 3mg 35mg Pomegranate
Zinc 0.35mg 1.39mg Winged bean
Copper 0.158mg 1.386mg Winged bean
Manganese 0.119mg 0.532mg Winged bean
Selenium 0.5µg 0.7µg Winged bean
Vitamin E 0.6mg Pomegranate
Vitamin C 10.2mg 0mg Pomegranate
Vitamin B1 0.067mg 0.379mg Winged bean
Vitamin B2 0.053mg 0.149mg Winged bean
Vitamin B3 0.293mg 1.64mg Winged bean
Vitamin B5 0.377mg 0.116mg Pomegranate
Vitamin B6 0.075mg 0.075mg
Folate 38µg 19µg Pomegranate
Vitamin K 16.4µg Pomegranate
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.12g 0.222g Pomegranate
Monounsaturated Fat 0.093g 0.234g Winged bean
Polyunsaturated fat 0.079g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
16%
Pomegranate
17%
Winged bean
Minerals Daily Need Coverage Score
14%
Pomegranate
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 0.102g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.