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

Infographic

Winged bean vs Beetroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +87.5%
Contains more Iron +150%
Contains more Phosphorus +12.5%
Contains more Potassium +80.3%
Contains less Sodium -55.1%
Contains more Zinc +297.1%
Contains more Copper +1748%
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Calcium +87.5%
Contains more Iron +150%
Contains more Phosphorus +12.5%
Contains more Potassium +80.3%
Contains less Sodium -55.1%
Contains more Zinc +297.1%
Contains more Copper +1748%
Equal in Magnesium - 23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +1122.6%
Contains more Vitamin B2 +272.5%
Contains more Vitamin B3 +391%
Contains more Vitamin B6 +11.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +33.6%
Contains more Folate +473.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin B1 +1122.6%
Contains more Vitamin B2 +272.5%
Contains more Vitamin B3 +391%
Contains more Vitamin B6 +11.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +33.6%
Contains more Folate +473.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Beetroot Opinion
Net carbs 28.1g 6.76g Winged bean
Protein 11.6g 1.61g Winged bean
Fats 0.9g 0.17g Winged bean
Carbs 28.1g 9.56g Winged bean
Calories 148kcal 43kcal Winged bean
Starch g g
Fructose g g
Sugar g 6.76g Winged bean
Fiber g 2.8g Beetroot
Calcium 30mg 16mg Winged bean
Iron 2mg 0.8mg Winged bean
Magnesium 24mg 23mg Winged bean
Phosphorus 45mg 40mg Winged bean
Potassium 586mg 325mg Winged bean
Sodium 35mg 78mg Winged bean
Zinc 1.39mg 0.35mg Winged bean
Copper 1.386mg 0.075mg Winged bean
Vitamin A 0IU 33IU Beetroot
Vitamin E mg 0.04mg Beetroot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.9mg Beetroot
Vitamin B1 0.379mg 0.031mg Winged bean
Vitamin B2 0.149mg 0.04mg Winged bean
Vitamin B3 1.64mg 0.334mg Winged bean
Vitamin B5 0.116mg 0.155mg Beetroot
Vitamin B6 0.075mg 0.067mg Winged bean
Folate 19µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Beetroot
Tryptophan 0.252mg 0.019mg Winged bean
Threonine 0.451mg 0.047mg Winged bean
Isoleucine 0.425mg 0.048mg Winged bean
Leucine 0.64mg 0.068mg Winged bean
Lysine 0.592mg 0.058mg Winged bean
Methionine 0.143mg 0.018mg Winged bean
Phenylalanine 0.451mg 0.046mg Winged bean
Valine 0.599mg 0.056mg Winged bean
Histidine 0.241mg 0.021mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.222g 0.027g Beetroot
Monounsaturated Fat 0.234g 0.032g Winged bean
Polyunsaturated fat 0.174g 0.06g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
12
Beetroot
Mineral Summary Score
85
Winged bean
18
Beetroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
10%
Beetroot
Carbohydrates
28%
Winged bean
10%
Beetroot
Fats
4%
Winged bean
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 6.76g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.195g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.