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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
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
Saturated fat:
Sat. Fat
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
17%
Minerals Daily Need Coverage Score
80%
17%
Comparison summary
Which food is lower in Sugar?
Winged beans is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Winged beans contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Winged beans is lower in glycemic index (difference - 20)
Which food is cheaper?
Winged beans is cheaper (difference - $1.2)
Which food is richer in minerals?
Winged beans is relatively richer in minerals
Which food is lower in Saturated fat?
Corn raw is lower in Saturated fat (difference - 0.5g)
Which food is richer in vitamins?
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)