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  6. Winged bean vs. Broccoli

Winged bean vs. Broccoli — In-Depth Nutrition Comparison

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How are winged bean and broccoli different?

  • Winged bean is higher in copper, vitamin B1, iron, manganese, zinc, and potassium; however, broccoli is richer in vitamin C, vitamin A, folate, and vitamin B5.
  • Daily need coverage for copper for winged bean is 149% higher.
  • Winged bean contains 5 times more vitamin B1 than broccoli. While winged bean contains 0.379mg of vitamin B1, broccoli contains only 0.071mg.

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

Infographic

Winged bean vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +85.4%
Contains more IronIron +174%
Contains more CopperCopper +2728.6%
Contains more ZincZinc +239%
Contains more ManganeseManganese +153.3%
Contains more CalciumCalcium +56.7%
Contains more PhosphorusPhosphorus +46.7%
Contains more SeleniumSelenium +257.1%
~equal in Sodium ~33mg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin B1Vitamin B1 +433.8%
Contains more Vitamin B2Vitamin B2 +27.4%
Contains more Vitamin B3Vitamin B3 +156.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +394%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more FolateFolate +231.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Broccoli DV% diff.
Copper 1.386mg 0.049mg 149%
Vitamin C 0mg 89.2mg 99%
Vitamin K 101.6µg 85%
Vitamin B1 0.379mg 0.071mg 26%
Protein 11.6g 2.82g 18%
Iron 2mg 0.73mg 16%
Manganese 0.532mg 0.21mg 14%
Folate 19µg 63µg 11%
Fiber 2.6g 10%
Zinc 1.39mg 0.41mg 9%
Vitamin B5 0.116mg 0.573mg 9%
Potassium 586mg 316mg 8%
Vitamin B6 0.075mg 0.175mg 8%
Carbs 28.1g 6.64g 7%
Calories 148kcal 34kcal 6%
Vitamin B3 1.64mg 0.639mg 6%
Vitamin E 0.78mg 5%
Phosphorus 45mg 66mg 3%
Vitamin A 0µg 31µg 3%
Selenium 0.7µg 2.5µg 3%
Choline 18.7mg 3%
Calcium 30mg 47mg 2%
Vitamin B2 0.149mg 0.117mg 2%
Fats 0.9g 0.37g 1%
Magnesium 24mg 21mg 1%
Saturated fat 0.222g 0.039g 1%
Monounsaturated fat 0.234g 0.011g 1%
Polyunsaturated fat 0.174g 0.038g 1%
Fructose 0.68g 1%
Net carbs 28.1g 4.04g N/A
Sugar 1.7g N/A
Sodium 35mg 33mg 0%
Tryptophan 0.252mg 0.033mg 0%
Threonine 0.451mg 0.088mg 0%
Isoleucine 0.425mg 0.079mg 0%
Leucine 0.64mg 0.129mg 0%
Lysine 0.592mg 0.135mg 0%
Methionine 0.143mg 0.038mg 0%
Phenylalanine 0.451mg 0.117mg 0%
Valine 0.599mg 0.125mg 0%
Histidine 0.241mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +311.3%
Contains more FatsFats +143.2%
Contains more CarbsCarbs +323.2%
Contains more OtherOther +129.9%
Contains more WaterWater +55.6%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +2027.3%
Contains more Poly. FatPolyunsaturated fat +357.9%
Contains less Sat. FatSaturated fat -82.4%

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.