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Table salt vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between table salt and winged bean?

  • Winged bean has more copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, vitamin B3, and phosphorus than table salt.
  • Table salt's daily need coverage for sodium is 1684% higher.
  • Winged bean is lower in sodium.
  • Winged bean has a higher glycemic index (32) than table salt (0).

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

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 +2300%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +7225%
Contains more IronIron +506.1%
Contains more CopperCopper +4520%
Contains more ZincZinc +1290%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +432%
Contains more SeleniumSelenium +600%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +4890%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28600%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Winged bean DV% diff.
Sodium 38758mg 35mg 1684%
Copper 0.03mg 1.386mg 151%
Vitamin B1 0mg 0.379mg 32%
Protein 0g 11.6g 23%
Iron 0.33mg 2mg 21%
Manganese 0.1mg 0.532mg 19%
Potassium 8mg 586mg 17%
Zinc 0.1mg 1.39mg 12%
Vitamin B2 0mg 0.149mg 11%
Vitamin B3 0mg 1.64mg 10%
Carbs 0g 28.1g 9%
Calories 0kcal 148kcal 7%
Phosphorus 0mg 45mg 6%
Vitamin B6 0mg 0.075mg 6%
Folate 0µg 19µg 5%
Magnesium 1mg 24mg 5%
Vitamin B5 0mg 0.116mg 2%
Polyunsaturated fat 0g 0.174g 1%
Calcium 24mg 30mg 1%
Saturated fat 0g 0.222g 1%
Monounsaturated fat 0g 0.234g 1%
Fats 0g 0.9g 1%
Selenium 0.1µg 0.7µg 1%
Net carbs 0g 28.1g N/A
Tryptophan 0mg 0.252mg 0%
Threonine 0mg 0.451mg 0%
Isoleucine 0mg 0.425mg 0%
Leucine 0mg 0.64mg 0%
Lysine 0mg 0.592mg 0%
Methionine 0mg 0.143mg 0%
Phenylalanine 0mg 0.451mg 0%
Valine 0mg 0.599mg 0%
Histidine 0mg 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt 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
0%
Table salt
15%
Winged bean
Minerals Daily Need Coverage Score
510%
Table salt
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 38723mg)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.222g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.