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  6. Spinach raw vs. Winged bean

Spinach raw vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and winged bean?

  • Spinach raw is richer in vitamin A, folate, vitamin C, manganese, magnesium, vitamin B6, and iron, while winged bean is higher in copper, vitamin B1, and zinc.
  • Spinach raw's daily need coverage for vitamin A is 188% higher.

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

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +229.2%
Contains more CalciumCalcium +230%
Contains more IronIron +35.5%
Contains more ManganeseManganese +68.6%
Contains more SeleniumSelenium +42.9%
Contains more CopperCopper +966.2%
Contains more ZincZinc +162.3%
Contains less SodiumSodium -55.7%
~equal in Potassium ~586mg
~equal in Phosphorus ~45mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B6Vitamin B6 +160%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +921.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +385.9%
Contains more Vitamin B3Vitamin B3 +126.5%
Contains more Vitamin B5Vitamin B5 +78.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Winged bean DV% diff.
Vitamin K 482.9µg 402%
Copper 0.13mg 1.386mg 140%
Vitamin A 469µg 0µg 52%
Folate 194µg 19µg 44%
Vitamin C 28.1mg 0mg 31%
Vitamin B1 0.078mg 0.379mg 25%
Protein 2.86g 11.6g 17%
Manganese 0.897mg 0.532mg 16%
Vitamin E 2.03mg 14%
Magnesium 79mg 24mg 13%
Iron 2.71mg 2mg 9%
Fiber 2.2g 9%
Vitamin B6 0.195mg 0.075mg 9%
Carbs 3.63g 28.1g 8%
Zinc 0.53mg 1.39mg 8%
Calcium 99mg 30mg 7%
Vitamin B3 0.724mg 1.64mg 6%
Calories 23kcal 148kcal 6%
Choline 19.3mg 4%
Vitamin B2 0.189mg 0.149mg 3%
Sodium 79mg 35mg 2%
Fats 0.39g 0.9g 1%
Selenium 1µg 0.7µg 1%
Saturated fat 0.063g 0.222g 1%
Monounsaturated fat 0.01g 0.234g 1%
Potassium 558mg 586mg 1%
Vitamin B5 0.065mg 0.116mg 1%
Phosphorus 49mg 45mg 1%
Net carbs 1.43g 28.1g N/A
Sugar 0.42g N/A
Polyunsaturated fat 0.165g 0.174g 0%
Tryptophan 0.039mg 0.252mg 0%
Threonine 0.122mg 0.451mg 0%
Isoleucine 0.147mg 0.425mg 0%
Leucine 0.223mg 0.64mg 0%
Lysine 0.174mg 0.592mg 0%
Methionine 0.053mg 0.143mg 0%
Phenylalanine 0.129mg 0.451mg 0%
Valine 0.161mg 0.599mg 0%
Histidine 0.064mg 0.241mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 WaterWater +59.2%
Contains more ProteinProtein +305.6%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +674.1%
Contains more OtherOther +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -71.6%
Contains more Mono. FatMonounsaturated fat +2240%
~equal in Polyunsaturated fat ~0.174g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.