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  6. Winged beans vs. Beetroot

Winged beans vs. Beetroot — In-Depth Nutrition Comparison

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What are the main differences between winged beans and beetroot?

  • Winged beans is richer in copper, iron, manganese, vitamin B1, phosphorus, calcium, zinc, magnesium, and vitamin B2, yet beetroot is richer in folate.
  • Winged beans's daily need coverage for copper is 78% higher.
  • Winged beans has 10 times more vitamin B1 than beetroot. Winged beans has 0.295mg of vitamin B1, while beetroot has 0.031mg.
  • Winged beans has a lower glycemic index than beetroot.

We used Winged beans, mature seeds, cooked, boiled, without salt and Beets, raw types in this comparison.

Infographic

Winged beans vs Beetroot infographic
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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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +134.8%
Contains more CalciumCalcium +787.5%
Contains more IronIron +441.3%
Contains more CopperCopper +930.7%
Contains more ZincZinc +311.4%
Contains more PhosphorusPhosphorus +282.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +264.4%
Contains more SeleniumSelenium +314.3%
Contains more PotassiumPotassium +16.1%

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% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin B1Vitamin B1 +851.6%
Contains more Vitamin B2Vitamin B2 +222.5%
Contains more Vitamin B3Vitamin B3 +148.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more FolateFolate +990%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged beans Beetroot DV% diff.
Copper 0.773mg 0.075mg 78%
Iron 4.33mg 0.8mg 44%
Manganese 1.199mg 0.329mg 38%
Folate 10µg 109µg 25%
Vitamin B1 0.295mg 0.031mg 22%
Protein 10.62g 1.61g 18%
Phosphorus 153mg 40mg 16%
Calcium 142mg 16mg 13%
Fiber 2.8g 11%
Polyunsaturated fat 1.551g 0.06g 10%
Zinc 1.44mg 0.35mg 10%
Fats 5.84g 0.17g 9%
Magnesium 54mg 23mg 7%
Vitamin B2 0.129mg 0.04mg 7%
Monounsaturated fat 2.153g 0.032g 5%
Calories 147kcal 43kcal 5%
Vitamin C 0mg 4.9mg 5%
Saturated fat 0.825g 0.027g 4%
Selenium 2.9µg 0.7µg 4%
Sodium 13mg 78mg 3%
Vitamin B3 0.83mg 0.334mg 3%
Vitamin B6 0.047mg 0.067mg 2%
Carbs 14.94g 9.56g 2%
Choline 6mg 1%
Potassium 280mg 325mg 1%
Net carbs 14.94g 6.76g N/A
Sugar 6.76g N/A
Vitamin A 0µg 2µg 0%
Vitamin E 0.04mg 0%
Vitamin B5 0.156mg 0.155mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.233mg 0.019mg 0%
Threonine 0.36mg 0.047mg 0%
Isoleucine 0.448mg 0.048mg 0%
Leucine 0.762mg 0.068mg 0%
Lysine 0.652mg 0.058mg 0%
Methionine 0.109mg 0.018mg 0%
Phenylalanine 0.436mg 0.046mg 0%
Valine 0.467mg 0.056mg 0%
Histidine 0.241mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +559.6%
Contains more FatsFats +3335.3%
Contains more CarbsCarbs +56.3%
Contains more OtherOther +30.6%
Contains more WaterWater +30.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +6628.1%
Contains more Poly. FatPolyunsaturated fat +2485%
Contains less Sat. FatSaturated fat -96.7%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.