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Winged bean vs. Arrowroot — In-Depth Nutrition Comparison

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What are the main differences between winged bean and arrowroot?

  • Winged bean is richer in copper, vitamin B1, manganese, vitamin B2, and zinc, while arrowroot is higher in folate, vitamin B6, and phosphorus.
  • Winged bean's daily need coverage for copper is 141% higher.
  • Arrowroot has 5 times less calcium than winged bean. Winged bean has 30mg of calcium, while arrowroot has 6mg.
  • Arrowroot has a higher glycemic index (58) than winged bean (32).

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

Infographic

Winged bean vs Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +29.1%
Contains more CopperCopper +1045.5%
Contains more ZincZinc +120.6%
Contains more ManganeseManganese +205.7%
Contains more IronIron +11%
Contains more PhosphorusPhosphorus +117.8%
Contains less SodiumSodium -25.7%
~equal in Magnesium ~25mg
~equal in Selenium ~0.7µg

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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +152.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more Vitamin B6Vitamin B6 +254.7%
Contains more FolateFolate +1678.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.693mg
~equal in Vitamin B12 ~0µg
~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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +173.6%
Contains more FatsFats +350%
Contains more CarbsCarbs +109.9%
Contains more OtherOther +40.8%
Contains more WaterWater +40.7%

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +5750%
Contains more Poly. FatPolyunsaturated fat +89.1%
Contains less Sat. FatSaturated fat -82.4%

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 Arrowroot
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Winged bean Arrowroot DV% diff.
Copper 1.386mg 0.121mg 141%
Folate 19µg 338µg 80%
Vitamin B1 0.379mg 0.143mg 20%
Manganese 0.532mg 0.174mg 16%
Vitamin B6 0.075mg 0.266mg 15%
Protein 11.6g 4.24g 15%
Phosphorus 45mg 98mg 8%
Zinc 1.39mg 0.63mg 7%
Vitamin B2 0.149mg 0.059mg 7%
Carbs 28.1g 13.39g 5%
Fiber 1.3g 5%
Vitamin B5 0.116mg 0.292mg 4%
Calories 148kcal 65kcal 4%
Potassium 586mg 454mg 4%
Iron 2mg 2.22mg 3%
Vitamin C 0mg 1.9mg 2%
Calcium 30mg 6mg 2%
Polyunsaturated fat 0.174g 0.092g 1%
Monounsaturated fat 0.234g 0.004g 1%
Fats 0.9g 0.2g 1%
Saturated fat 0.222g 0.039g 1%
Net carbs 28.1g 12.09g N/A
Magnesium 24mg 25mg 0%
Sodium 35mg 26mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 1.64mg 1.693mg 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 Arrowroot
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
32%
Arrowroot
Minerals Daily Need Coverage Score
75%
Winged bean
27%
Arrowroot

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 26)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.183g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.5)
Which food is richer in vitamins?
Arrowroot
Arrowroot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.