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Saffron vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between saffron and winged bean?

  • Saffron is richer in manganese, iron, vitamin C, vitamin B6, magnesium, potassium, phosphorus, and folate, while winged bean is higher in copper and vitamin B1.
  • Saffron's daily need coverage for manganese is 1212% higher.
  • Saffron has a higher glycemic index (70) than winged bean (32).

We used Spices, saffron and Winged bean tuber, raw types in this comparison.

Infographic

Saffron 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +1000%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +194.2%
Contains more IronIron +455%
Contains more PhosphorusPhosphorus +460%
Contains more ManganeseManganese +5239.8%
Contains more SeleniumSelenium +700%
Contains more CopperCopper +322.6%
Contains more ZincZinc +27.5%
Contains less SodiumSodium -76.4%

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.
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B6Vitamin B6 +1246.7%
Contains more FolateFolate +389.5%
Contains more Vitamin B1Vitamin B1 +229.6%
Contains more Vitamin B3Vitamin B3 +12.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +550%
Contains more CarbsCarbs +132.6%
Contains more OtherOther +172.5%
Contains more WaterWater +382.4%
~equal in Protein ~11.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +83.3%
Contains more Poly. FatPolyunsaturated fat +1087.9%
Contains less Sat. FatSaturated fat -86%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Winged bean DV% diff.
Manganese 28.408mg 0.532mg 1212%
Copper 0.328mg 1.386mg 118%
Iron 11.1mg 2mg 114%
Vitamin C 80.8mg 0mg 90%
Vitamin B6 1.01mg 0.075mg 72%
Magnesium 264mg 24mg 57%
Potassium 1724mg 586mg 33%
Phosphorus 252mg 45mg 30%
Vitamin B1 0.115mg 0.379mg 22%
Folate 93µg 19µg 19%
Fiber 3.9g 16%
Polyunsaturated fat 2.067g 0.174g 13%
Carbs 65.37g 28.1g 12%
Vitamin B2 0.267mg 0.149mg 9%
Selenium 5.6µg 0.7µg 9%
Calories 310kcal 148kcal 8%
Fats 5.85g 0.9g 8%
Calcium 111mg 30mg 8%
Saturated fat 1.586g 0.222g 6%
Sodium 148mg 35mg 5%
Vitamin A 27µg 0µg 3%
Zinc 1.09mg 1.39mg 3%
Vitamin B5 0.116mg 2%
Vitamin B3 1.46mg 1.64mg 1%
Protein 11.43g 11.6g 0%
Net carbs 61.47g 28.1g N/A
Monounsaturated fat 0.429g 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%
Omega-3 - DPA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
54%
Saffron
15%
Winged bean
Minerals Daily Need Coverage Score
479%
Saffron
75%
Winged bean

Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 113mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 1.364g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 38)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.7)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.