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Winged bean vs. Crateva religiosa — In-Depth Nutrition Comparison

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What are the main differences between winged bean and crateva religiosa?

  • Winged bean is richer in copper, manganese, zinc, and potassium, while crateva religiosa is higher in vitamin C.
  • Winged bean's daily need coverage for copper is 148% higher.
  • Crateva religiosa has 4 times less zinc than winged bean. Winged bean has 1.39mg of zinc, while crateva religiosa has 0.31mg.

We used Winged bean tuber, raw and Abiyuch, raw types in this comparison.

Infographic

Winged bean vs Crateva religiosa 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +92.8%
Contains more IronIron +24.2%
Contains more CopperCopper +2331.6%
Contains more ZincZinc +348.4%
Contains more ManganeseManganese +192.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -42.9%
~equal in Magnesium ~24mg
~equal in Phosphorus ~47mg

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% 95% 34% 31% 7% 17% 0% 0% 14% 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 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more ProteinProtein +673.3%
Contains more FatsFats +800%
Contains more CarbsCarbs +59.7%
Contains more OtherOther +122.2%
Contains more WaterWater +39.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -93.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Crateva religiosa DV% diff.
Copper 1.386mg 0.057mg 148%
Vitamin C 0mg 54.1mg 60%
Vitamin B1 0.379mg 32%
Fiber 5.3g 21%
Protein 11.6g 1.5g 20%
Manganese 0.532mg 0.182mg 15%
Vitamin B2 0.149mg 11%
Vitamin B3 1.64mg 10%
Zinc 1.39mg 0.31mg 10%
Potassium 586mg 304mg 8%
Vitamin B6 0.075mg 6%
Folate 19µg 5%
Fructose 3.8g 5%
Iron 2mg 1.61mg 5%
Calories 148kcal 69kcal 4%
Carbs 28.1g 17.6g 4%
Calcium 30mg 8mg 2%
Vitamin B5 0.116mg 2%
Polyunsaturated fat 0.174g 1%
Monounsaturated fat 0.234g 1%
Fats 0.9g 0.1g 1%
Saturated fat 0.222g 0.014g 1%
Selenium 0.7µg 1%
Vitamin A 0µg 5µg 1%
Sodium 35mg 20mg 1%
Net carbs 28.1g 12.3g N/A
Magnesium 24mg 24mg 0%
Sugar 8.55g N/A
Phosphorus 45mg 47mg 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
Winged bean Crateva religiosa
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
15%
Winged bean
14%
Crateva religiosa
Minerals Daily Need Coverage Score
75%
Winged bean
18%
Crateva religiosa

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 8.55g)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Crateva religiosa
Crateva religiosa contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Crateva religiosa
Crateva religiosa is lower in Saturated fat (difference - 0.208g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 32)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $0.5)

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.