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Truffle vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between truffle and winged bean?

  • Truffle is higher in selenium, manganese, vitamin B2, iron, vitamin B3, phosphorus, magnesium, and calcium; however, winged bean is richer in copper and vitamin B1.
  • Winged bean's daily need coverage for copper is 134% more.
  • Winged bean contains 62 times less selenium than truffle. Truffle contains 43.4µg of selenium, while winged bean contains 0.7µg.
  • Winged bean has a lower glycemic index (32) than truffle (45).

We used Fungi, Cloud ears, dried and Winged bean tuber, raw types in this article.

Infographic

Truffle 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 59% 48% 67% 221% 61% 36% 79% 4.6% 254% 237%
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 +245.8%
Contains more CalciumCalcium +430%
Contains more PotassiumPotassium +28.7%
Contains more IronIron +194%
Contains more PhosphorusPhosphorus +308.9%
Contains more ManganeseManganese +266.7%
Contains more SeleniumSelenium +6100%
Contains more CopperCopper +657.4%
~equal in Zinc ~1.39mg
~equal in Sodium ~35mg

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% 3.8% 195% 118% 29% 26% 0% 0% 29% 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 B2Vitamin B2 +466.4%
Contains more Vitamin B3Vitamin B3 +282.1%
Contains more Vitamin B5Vitamin B5 +314.7%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +2426.7%
~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
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 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 +159.8%
Contains more ProteinProtein +25.4%
Contains more FatsFats +23.3%
Contains more WaterWater +287.8%
~equal in Other ~2g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Truffle Winged bean DV% diff.
Fiber 70.1g 280%
Copper 0.183mg 1.386mg 134%
Selenium 43.4µg 0.7µg 78%
Manganese 1.951mg 0.532mg 62%
Vitamin B2 0.844mg 0.149mg 53%
Iron 5.88mg 2mg 49%
Vitamin B1 0.015mg 0.379mg 30%
Vitamin B3 6.267mg 1.64mg 29%
Phosphorus 184mg 45mg 20%
Carbs 73.01g 28.1g 15%
Magnesium 83mg 24mg 14%
Calcium 159mg 30mg 13%
Vitamin B5 0.481mg 0.116mg 7%
Calories 284kcal 148kcal 7%
Potassium 754mg 586mg 5%
Protein 9.25g 11.6g 5%
Folate 38µg 19µg 5%
Vitamin B6 0.112mg 0.075mg 3%
Polyunsaturated fat 0.174g 1%
Zinc 1.32mg 1.39mg 1%
Saturated fat 0.222g 1%
Monounsaturated fat 0.234g 1%
Fats 0.73g 0.9g 0%
Net carbs 2.91g 28.1g N/A
Sodium 35mg 35mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Truffle 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
31%
Truffle
15%
Winged bean
Minerals Daily Need Coverage Score
107%
Truffle
75%
Winged bean

Comparison summary

Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 13)
Which food is lower in Saturated fat?
Truffle
Truffle is lower in Saturated fat (difference - 0.222g)
Which food is cheaper?
Truffle
Truffle is cheaper (difference - $0.5)
Which food is richer in minerals?
Truffle
Truffle is relatively richer in minerals
Which food is richer in vitamins?
Truffle
Truffle is relatively richer in vitamins
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 contains less Sodium?
?
The foods are relatively equal in Sodium (35 mg)

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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.