Quinoa vs. Winged bean — In-Depth Nutrition Comparison
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What are the main differences between quinoa and winged bean?
- Quinoa is richer in phosphorus, magnesium, folate, and polyunsaturated fat, while winged bean is higher in copper, vitamin B1, potassium, vitamin B3, and iron.
- Winged bean's daily need coverage for copper is 133% higher.
- Winged bean has 6 times less polyunsaturated fat than quinoa. Quinoa has 1.078g of polyunsaturated fat, while winged bean has 0.174g.
- Quinoa has a higher glycemic index (53) than winged bean (32).
We used Quinoa, cooked and Winged bean tuber, raw types in this comparison.
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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 MagnesiumMagnesium | +166.7% |
| Contains more PhosphorusPhosphorus | +237.8% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +18.6% |
| Contains more SeleniumSelenium | +300% |
| Contains more CalciumCalcium | +76.5% |
| Contains more PotassiumPotassium | +240.7% |
| Contains more IronIron | +34.2% |
| Contains more CopperCopper | +621.9% |
| Contains more ZincZinc | +27.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +64% |
| Contains more FolateFolate | +121.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +254.2% |
| Contains more Vitamin B2Vitamin B2 | +35.5% |
| Contains more Vitamin B3Vitamin B3 | +298.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more FatsFats | +113.3% |
| Contains more WaterWater | +24.8% |
| Contains more ProteinProtein | +163.6% |
| Contains more CarbsCarbs | +31.9% |
| Contains more OtherOther | +159.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 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 | +125.6% |
| Contains more Poly. FatPolyunsaturated fat | +519.5% |
~equal in
Saturated fat
~0.222g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.192mg | 1.386mg | 133% |
| Vitamin B1 | 0.107mg | 0.379mg | 23% |
| Phosphorus | 152mg | 45mg | 15% |
| Protein | 4.4g | 11.6g | 14% |
| Potassium | 172mg | 586mg | 12% |
| Fiber | 2.8g | 11% | |
| Magnesium | 64mg | 24mg | 10% |
| Vitamin B3 | 0.412mg | 1.64mg | 8% |
| Starch | 17.63g | 7% | |
| Iron | 1.49mg | 2mg | 6% |
| Folate | 42µg | 19µg | 6% |
| Polyunsaturated fat | 1.078g | 0.174g | 6% |
| Manganese | 0.631mg | 0.532mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Selenium | 2.8µg | 0.7µg | 4% |
| Vitamin B6 | 0.123mg | 0.075mg | 4% |
| Choline | 23mg | 4% | |
| Vitamin B2 | 0.11mg | 0.149mg | 3% |
| Zinc | 1.09mg | 1.39mg | 3% |
| Fats | 1.92g | 0.9g | 2% |
| Vitamin B5 | 0.116mg | 2% | |
| Carbs | 21.3g | 28.1g | 2% |
| Monounsaturated fat | 0.528g | 0.234g | 1% |
| Calories | 120kcal | 148kcal | 1% |
| Sodium | 7mg | 35mg | 1% |
| Calcium | 17mg | 30mg | 1% |
| Net carbs | 18.5g | 28.1g | N/A |
| Sugar | 0.87g | N/A | |
| Saturated fat | 0.231g | 0.222g | 0% |
| Tryptophan | 0.052mg | 0.252mg | 0% |
| Threonine | 0.131mg | 0.451mg | 0% |
| Isoleucine | 0.157mg | 0.425mg | 0% |
| Leucine | 0.261mg | 0.64mg | 0% |
| Lysine | 0.239mg | 0.592mg | 0% |
| Methionine | 0.096mg | 0.143mg | 0% |
| Phenylalanine | 0.185mg | 0.451mg | 0% |
| Valine | 0.185mg | 0.599mg | 0% |
| Histidine | 0.127mg | 0.241mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
15%
Minerals Daily Need Coverage Score
38%
75%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 21)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 28mg)
Which food is cheaper?
Quinoa is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.