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  6. Raisin vs. Winged bean

Raisin vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between raisins and winged bean?

  • Raisins are higher in phosphorus and vitamin B6; however, winged bean is richer in copper, vitamin B1, zinc, manganese, and vitamin B3.
  • Winged bean's daily need coverage for copper is 119% more.
  • Winged bean contains 2 times less vitamin B6 than raisins. Raisins contain 0.174mg of vitamin B6, while winged bean contains 0.075mg.
  • Winged bean has a lower glycemic index (32) than raisins (64).

We used Raisins, seedless and Winged bean tuber, raw types in this article.

Infographic

Raisin 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.
Raisin
Raisin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +33.3%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +27.8%
Contains more PhosphorusPhosphorus +124.4%
Contains less SodiumSodium -68.6%
Contains more CopperCopper +335.8%
Contains more ZincZinc +531.8%
Contains more ManganeseManganese +77.9%
Contains more SeleniumSelenium +16.7%
~equal in Iron ~2mg

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.
Raisin
Raisin
5
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +132%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +257.5%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +114.1%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more FolateFolate +280%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Winged bean DV% diff.
Copper 0.318mg 1.386mg 119%
Fructose 29.68g 37%
Vitamin B1 0.106mg 0.379mg 23%
Protein 3.07g 11.6g 17%
Carbs 79.18g 28.1g 17%
Fiber 3.7g 15%
Zinc 0.22mg 1.39mg 11%
Manganese 0.299mg 0.532mg 10%
Phosphorus 101mg 45mg 8%
Calories 299kcal 148kcal 8%
Vitamin B6 0.174mg 0.075mg 8%
Vitamin B3 0.766mg 1.64mg 5%
Potassium 749mg 586mg 5%
Folate 5µg 19µg 4%
Vitamin K 3.5µg 3%
Vitamin C 2.3mg 0mg 3%
Choline 11.1mg 2%
Vitamin B2 0.125mg 0.149mg 2%
Iron 1.88mg 2mg 2%
Magnesium 32mg 24mg 2%
Calcium 50mg 30mg 2%
Vitamin E 0.12mg 1%
Fats 0.46g 0.9g 1%
Saturated fat 0.058g 0.222g 1%
Polyunsaturated fat 0.037g 0.174g 1%
Sodium 11mg 35mg 1%
Starch 2.7g 1%
Net carbs 75.48g 28.1g N/A
Sugar 59.19g N/A
Selenium 0.6µg 0.7µg 0%
Vitamin B5 0.095mg 0.116mg 0%
Monounsaturated fat 0.051g 0.234g 0%
Tryptophan 0.05mg 0.252mg 0%
Threonine 0.077mg 0.451mg 0%
Isoleucine 0.057mg 0.425mg 0%
Leucine 0.096mg 0.64mg 0%
Lysine 0.084mg 0.592mg 0%
Methionine 0.021mg 0.143mg 0%
Phenylalanine 0.065mg 0.451mg 0%
Valine 0.083mg 0.599mg 0%
Histidine 0.072mg 0.241mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
1
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 CarbsCarbs +181.8%
Contains more ProteinProtein +277.9%
Contains more FatsFats +95.7%
Contains more WaterWater +272%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 less Sat. FatSaturated fat -73.9%
Contains more Mono. FatMonounsaturated fat +358.8%
Contains more Poly. FatPolyunsaturated fat +370.3%

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.