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  6. Vegetable vs. Winged bean

Vegetable vs. Winged bean — In-Depth Nutrition Comparison

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Summary of differences between vegetable and winged bean

  • Vegetable has more vitamin A; however, winged bean is higher in copper, vitamin B1, iron, potassium, zinc, and manganese.
  • Winged bean covers your daily need for copper, 145% more than vegetable.
  • The glycemic index of vegetable is higher.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Winged bean tuber, raw.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 PhosphorusPhosphorus +13.3%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +246.7%
Contains more IronIron +143.9%
Contains more CopperCopper +1569.9%
Contains more ZincZinc +183.7%
Contains more ManganeseManganese +40.4%
Contains more SeleniumSelenium +133.3%
~equal in Magnesium ~24mg
~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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +30.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +433.8%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B3Vitamin B3 +92.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~19µg

All nutrients comparison - raw data values

Nutrient Vegetable Winged bean DV% diff.
Copper 0.083mg 1.386mg 145%
Vitamin B1 0.071mg 0.379mg 26%
Vitamin A 214µg 0µg 24%
Vitamin K 23.5µg 20%
Fiber 4.4g 18%
Protein 2.86g 11.6g 17%
Iron 0.82mg 2mg 15%
Potassium 169mg 586mg 12%
Zinc 0.49mg 1.39mg 8%
Manganese 0.379mg 0.532mg 7%
Vitamin B3 0.851mg 1.64mg 5%
Carbs 13.09g 28.1g 5%
Choline 24.1mg 4%
Calories 65kcal 148kcal 4%
Vitamin C 3.2mg 0mg 4%
Vitamin E 0.38mg 3%
Vitamin B2 0.12mg 0.149mg 2%
Phosphorus 51mg 45mg 1%
Vitamin B5 0.151mg 0.116mg 1%
Polyunsaturated fat 0.072g 0.174g 1%
Monounsaturated fat 0.01g 0.234g 1%
Saturated fat 0.031g 0.222g 1%
Fats 0.15g 0.9g 1%
Calcium 25mg 30mg 1%
Selenium 0.3µg 0.7µg 1%
Net carbs 8.69g 28.1g N/A
Magnesium 22mg 24mg 0%
Sugar 3.12g N/A
Sodium 35mg 35mg 0%
Vitamin B6 0.074mg 0.075mg 0%
Folate 19µg 19µg 0%
Tryptophan 0.029mg 0.252mg 0%
Threonine 0.115mg 0.451mg 0%
Isoleucine 0.139mg 0.425mg 0%
Leucine 0.19mg 0.64mg 0%
Lysine 0.17mg 0.592mg 0%
Methionine 0.034mg 0.143mg 0%
Phenylalanine 0.12mg 0.451mg 0%
Valine 0.149mg 0.599mg 0%
Histidine 0.073mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +45%
Contains more ProteinProtein +305.6%
Contains more FatsFats +500%
Contains more CarbsCarbs +114.7%
Contains more OtherOther +198.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -86%
Contains more Mono. FatMonounsaturated fat +2240%
Contains more Poly. FatPolyunsaturated fat +141.7%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.