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  6. Winged beans vs. Corn raw

Winged beans vs. Corn raw — In-Depth Nutrition Comparison

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Summary of differences between winged beans and corn raw

  • Winged beans has more copper, iron, manganese, calcium, vitamin B1, phosphorus, and zinc; however, corn raw is higher in vitamin B5, folate, and vitamin C.
  • Winged beans covers your daily need for copper, 80% more than corn raw.
  • Winged beans has 71 times more calcium than corn raw. While winged beans has 142mg of calcium, corn raw has only 2mg.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Winged beans, mature seeds, cooked, boiled, without salt and Corn, sweet, yellow, raw.

Infographic

Winged beans vs Corn raw 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 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +45.9%
Contains more CalciumCalcium +7000%
Contains more IronIron +732.7%
Contains more CopperCopper +1331.5%
Contains more ZincZinc +213%
Contains more PhosphorusPhosphorus +71.9%
Contains less SodiumSodium -13.3%
Contains more ManganeseManganese +635.6%
Contains more SeleniumSelenium +383.3%
~equal in Potassium ~270mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin B1Vitamin B1 +90.3%
Contains more Vitamin B2Vitamin B2 +134.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +113.3%
Contains more Vitamin B5Vitamin B5 +359.6%
Contains more Vitamin B6Vitamin B6 +97.9%
Contains more FolateFolate +320%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged beans Corn raw DV% diff.
Copper 0.773mg 0.054mg 80%
Iron 4.33mg 0.52mg 48%
Manganese 1.199mg 0.163mg 45%
Protein 10.62g 3.27g 15%
Calcium 142mg 2mg 14%
Vitamin B1 0.295mg 0.155mg 12%
Vitamin B5 0.156mg 0.717mg 11%
Phosphorus 153mg 89mg 9%
Zinc 1.44mg 0.46mg 9%
Folate 10µg 42µg 8%
Vitamin C 0mg 6.8mg 8%
Fiber 2g 8%
Fats 5.84g 1.35g 7%
Polyunsaturated fat 1.551g 0.487g 7%
Vitamin B3 0.83mg 1.77mg 6%
Vitamin B2 0.129mg 0.055mg 6%
Vitamin B6 0.047mg 0.093mg 4%
Choline 23mg 4%
Magnesium 54mg 37mg 4%
Monounsaturated fat 2.153g 0.432g 4%
Selenium 2.9µg 0.6µg 4%
Calories 147kcal 86kcal 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Saturated fat 0.825g 0.325g 2%
Carbs 14.94g 18.7g 1%
Vitamin A 0µg 9µg 1%
Net carbs 14.94g 16.7g N/A
Potassium 280mg 270mg 0%
Sugar 6.26g N/A
Sodium 13mg 15mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.233mg 0.023mg 0%
Threonine 0.36mg 0.129mg 0%
Isoleucine 0.448mg 0.129mg 0%
Leucine 0.762mg 0.348mg 0%
Lysine 0.652mg 0.137mg 0%
Methionine 0.109mg 0.067mg 0%
Phenylalanine 0.436mg 0.15mg 0%
Valine 0.467mg 0.185mg 0%
Histidine 0.241mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +224.8%
Contains more FatsFats +332.6%
Contains more OtherOther +123.8%
Contains more CarbsCarbs +25.2%
Contains more WaterWater +13.2%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +398.4%
Contains more Poly. FatPolyunsaturated fat +218.5%
Contains less Sat. FatSaturated fat -60.6%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.