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  6. Winged bean vs. Beetroot

Winged bean vs. Beetroot — In-Depth Nutrition Comparison

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How are winged bean and beetroot different?

  • Winged bean is higher in copper, vitamin B1, iron, zinc, manganese, vitamin B2, vitamin B3, and potassium; however, beetroot is richer in folate and vitamin C.
  • Daily need coverage for copper for winged bean is 146% higher.
  • Winged bean contains 12 times more vitamin B1 than beetroot. While winged bean contains 0.379mg of vitamin B1, beetroot contains only 0.031mg.
  • Winged bean has a lower glycemic index (32) than beetroot (64).

Winged bean tuber, raw and Beets, raw are the varieties used in this article.

Infographic

Winged bean vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +80.3%
Contains more IronIron +150%
Contains more CopperCopper +1748%
Contains more ZincZinc +297.1%
Contains more PhosphorusPhosphorus +12.5%
Contains less SodiumSodium -55.1%
Contains more ManganeseManganese +61.7%
~equal in Magnesium ~23mg
~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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin B1Vitamin B1 +1122.6%
Contains more Vitamin B2Vitamin B2 +272.5%
Contains more Vitamin B3Vitamin B3 +391%
Contains more Vitamin B6Vitamin B6 +11.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more FolateFolate +473.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Beetroot DV% diff.
Copper 1.386mg 0.075mg 146%
Vitamin B1 0.379mg 0.031mg 29%
Folate 19µg 109µg 23%
Protein 11.6g 1.61g 20%
Iron 2mg 0.8mg 15%
Fiber 2.8g 11%
Manganese 0.532mg 0.329mg 9%
Zinc 1.39mg 0.35mg 9%
Vitamin B3 1.64mg 0.334mg 8%
Vitamin B2 0.149mg 0.04mg 8%
Potassium 586mg 325mg 8%
Carbs 28.1g 9.56g 6%
Calories 148kcal 43kcal 5%
Vitamin C 0mg 4.9mg 5%
Sodium 35mg 78mg 2%
Fats 0.9g 0.17g 1%
Phosphorus 45mg 40mg 1%
Polyunsaturated fat 0.174g 0.06g 1%
Monounsaturated fat 0.234g 0.032g 1%
Calcium 30mg 16mg 1%
Saturated fat 0.222g 0.027g 1%
Vitamin B5 0.116mg 0.155mg 1%
Vitamin B6 0.075mg 0.067mg 1%
Choline 6mg 1%
Net carbs 28.1g 6.76g N/A
Magnesium 24mg 23mg 0%
Sugar 6.76g N/A
Vitamin E 0.04mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.252mg 0.019mg 0%
Threonine 0.451mg 0.047mg 0%
Isoleucine 0.425mg 0.048mg 0%
Leucine 0.64mg 0.068mg 0%
Lysine 0.592mg 0.058mg 0%
Methionine 0.143mg 0.018mg 0%
Phenylalanine 0.451mg 0.046mg 0%
Valine 0.599mg 0.056mg 0%
Histidine 0.241mg 0.021mg 0%

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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +620.5%
Contains more FatsFats +429.4%
Contains more CarbsCarbs +193.9%
Contains more OtherOther +85.2%
Contains more WaterWater +52.6%

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +631.3%
Contains more Poly. FatPolyunsaturated fat +190%
Contains less Sat. FatSaturated fat -87.8%

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.