Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Winged bean vs. Avocado oil — In-Depth Nutrition Comparison

Compare

Significant differences between winged bean and avocado oil

  • The amount of copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, vitamin B3, and phosphorus in winged bean is higher than in avocado oil.
  • Winged bean covers your daily copper needs 154% more than avocado oil.
  • Winged bean contains less saturated fat.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of avocado oil is 0.

Specific food types used in this comparison are Winged bean tuber, raw and Oil, avocado.

Infographic

Winged bean vs Avocado oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +11011.1%

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
12% 74% 14%
Saturated fat: Sat. Fat 11.56 g
Monounsaturated fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +30051.3%
Contains more Poly. FatPolyunsaturated fat +7650.6%

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

All nutrients comparison - raw data values

Nutrient Winged bean Avocado oil DV% diff.
Monounsaturated fat 0.234g 70.554g 176%
Copper 1.386mg 0mg 154%
Fats 0.9g 100g 152%
Polyunsaturated fat 0.174g 13.486g 89%
Saturated fat 0.222g 11.56g 52%
Calories 148kcal 884kcal 37%
Vitamin B1 0.379mg 0mg 32%
Iron 2mg 0mg 25%
Manganese 0.532mg 0mg 23%
Protein 11.6g 0g 23%
Potassium 586mg 0mg 17%
Zinc 1.39mg 0mg 13%
Vitamin B2 0.149mg 0mg 11%
Vitamin B3 1.64mg 0mg 10%
Carbs 28.1g 0g 9%
Phosphorus 45mg 0mg 6%
Vitamin B6 0.075mg 0mg 6%
Magnesium 24mg 0mg 6%
Folate 19µg 0µg 5%
Calcium 30mg 0mg 3%
Sodium 35mg 0mg 2%
Vitamin B5 0.116mg 0mg 2%
Selenium 0.7µg 0µg 1%
Net carbs 28.1g 0g N/A
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 Avocado oil
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
0%
Avocado oil
Minerals Daily Need Coverage Score
75%
Winged bean
0%
Avocado oil

Comparison summary

Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 11.338g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 32)
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. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.