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Winged bean vs. Brown sugar — In-Depth Nutrition Comparison

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Summary of differences between winged bean and brown sugar

  • Winged bean has more copper, vitamin B1, manganese, iron, potassium, zinc, vitamin B2, vitamin B3, and phosphorus; however, brown sugar is higher in calcium.
  • Winged bean covers your daily need for copper, 149% more than brown sugar.
  • The glycemic index of brown sugar is higher.

These are the specific foods used in this comparison Winged bean tuber, raw and Sugars, brown.

Infographic

Winged bean vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +340.6%
Contains more IronIron +181.7%
Contains more CopperCopper +2848.9%
Contains more ZincZinc +4533.3%
Contains more PhosphorusPhosphorus +1025%
Contains more ManganeseManganese +731.3%
Contains more CalciumCalcium +176.7%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +71.4%

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% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1390.9%
Contains more Vitamin B6Vitamin B6 +82.9%
Contains more FolateFolate +1800%
Contains more Vitamin B5Vitamin B5 +13.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +9566.7%
Contains more FatsFats +∞%
Contains more WaterWater +4183.6%
Contains more OtherOther +344.4%
Contains more CarbsCarbs +249.1%

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

All nutrients comparison - raw data values

Nutrient Winged bean Brown sugar DV% diff.
Copper 1.386mg 0.047mg 149%
Vitamin B1 0.379mg 0mg 32%
Protein 11.6g 0.12g 23%
Carbs 28.1g 98.09g 23%
Manganese 0.532mg 0.064mg 20%
Iron 2mg 0.71mg 16%
Potassium 586mg 133mg 13%
Calories 148kcal 380kcal 12%
Zinc 1.39mg 0.03mg 12%
Vitamin B2 0.149mg 0mg 11%
Vitamin B3 1.64mg 0.11mg 10%
Phosphorus 45mg 4mg 6%
Calcium 30mg 83mg 5%
Folate 19µg 1µg 5%
Magnesium 24mg 9mg 4%
Vitamin B6 0.075mg 0.041mg 3%
Fructose 1.11g 1%
Polyunsaturated fat 0.174g 0g 1%
Monounsaturated fat 0.234g 0g 1%
Saturated fat 0.222g 0g 1%
Fats 0.9g 0g 1%
Selenium 0.7µg 1.2µg 1%
Net carbs 28.1g 98.09g N/A
Sugar 97.02g N/A
Sodium 35mg 28mg 0%
Vitamin B5 0.116mg 0.132mg 0%
Choline 2.3mg 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 Brown sugar
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
2%
Brown sugar
Minerals Daily Need Coverage Score
75%
Winged bean
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 97.02g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Brown sugar
Brown sugar contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 0.222g)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.