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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.

Infographic

Quinoa 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.
Quinoa
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 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.
Quinoa
4
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
35% 37% 28%
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.
Quinoa Winged bean
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Winged bean 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?

ok
ok
is better in case of low diet
Quinoa Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
15%
Winged bean
Minerals Daily Need Coverage Score
38%
Quinoa
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 21)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 28mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.