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  6. Sweet potato vs. Winged bean

Sweet potato vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and winged bean?

  • Sweet potato is richer in vitamin A, vitamin B5, and vitamin B6, while winged bean is higher in copper, vitamin B1, iron, manganese, zinc, potassium, and vitamin B2.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Winged bean has 7 times less vitamin B5 than sweet potato. Sweet potato has 0.8mg of vitamin B5, while winged bean has 0.116mg.
  • Sweet potato has a higher glycemic index (70) than winged bean (32).

We used Sweet potato, raw, unprepared and Winged bean tuber, raw types in this comparison.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 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 PotassiumPotassium +73.9%
Contains more IronIron +227.9%
Contains more CopperCopper +817.9%
Contains more ZincZinc +363.3%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +106.2%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~24mg
~equal in Calcium ~30mg
~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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 B5Vitamin B5 +589.7%
Contains more Vitamin B6Vitamin B6 +178.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +385.9%
Contains more Vitamin B2Vitamin B2 +144.3%
Contains more Vitamin B3Vitamin B3 +194.4%
Contains more FolateFolate +72.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Winged bean DV% diff.
Copper 0.151mg 1.386mg 137%
Vitamin A 709µg 0µg 79%
Vitamin B1 0.078mg 0.379mg 25%
Protein 1.57g 11.6g 20%
Iron 0.61mg 2mg 17%
Vitamin B5 0.8mg 0.116mg 14%
Manganese 0.258mg 0.532mg 12%
Fiber 3g 12%
Vitamin B6 0.209mg 0.075mg 10%
Zinc 0.3mg 1.39mg 10%
Vitamin B3 0.557mg 1.64mg 7%
Vitamin B2 0.061mg 0.149mg 7%
Potassium 337mg 586mg 7%
Starch 12.65g 5%
Calories 86kcal 148kcal 3%
Carbs 20.12g 28.1g 3%
Vitamin C 2.4mg 0mg 3%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.26mg 2%
Folate 11µg 19µg 2%
Polyunsaturated fat 0.014g 0.174g 1%
Monounsaturated fat 0.001g 0.234g 1%
Saturated fat 0.018g 0.222g 1%
Sodium 55mg 35mg 1%
Fructose 0.7g 1%
Fats 0.05g 0.9g 1%
Net carbs 17.12g 28.1g N/A
Magnesium 25mg 24mg 0%
Calcium 30mg 30mg 0%
Sugar 4.18g N/A
Phosphorus 47mg 45mg 0%
Selenium 0.6µg 0.7µg 0%
Tryptophan 0.031mg 0.252mg 0%
Threonine 0.083mg 0.451mg 0%
Isoleucine 0.055mg 0.425mg 0%
Leucine 0.092mg 0.64mg 0%
Lysine 0.066mg 0.592mg 0%
Methionine 0.029mg 0.143mg 0%
Phenylalanine 0.089mg 0.451mg 0%
Valine 0.086mg 0.599mg 0%
Histidine 0.031mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +34.6%
Contains more ProteinProtein +638.9%
Contains more FatsFats +1700%
Contains more CarbsCarbs +39.7%
Contains more OtherOther +104.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -91.9%
Contains more Mono. FatMonounsaturated fat +23300%
Contains more Poly. FatPolyunsaturated fat +1142.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.