Winged bean vs. Cauliflower — In-Depth Nutrition Comparison
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The main differences between winged bean and cauliflower
- Winged bean is richer in copper, vitamin B1, iron, manganese, zinc, and potassium, yet cauliflower is richer in vitamin C, vitamin B5, folate, and vitamin B6.
- Daily need coverage for copper for winged bean is 150% higher.
- Winged bean contains 8 times more vitamin B1 than cauliflower. Winged bean contains 0.379mg of vitamin B1, while cauliflower contains 0.05mg.
Food types used in this article are Winged bean tuber, raw and Cauliflower, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +60% |
| Contains more CalciumCalcium | +36.4% |
| Contains more PotassiumPotassium | +96% |
| Contains more IronIron | +376.2% |
| Contains more CopperCopper | +3453.8% |
| Contains more ZincZinc | +414.8% |
| Contains more ManganeseManganese | +243.2% |
| Contains more SeleniumSelenium | +16.7% |
| Contains less SodiumSodium | -14.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +658% |
| Contains more Vitamin B2Vitamin B2 | +148.3% |
| Contains more Vitamin B3Vitamin B3 | +223.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +475% |
| Contains more Vitamin B6Vitamin B6 | +145.3% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +504.2% |
| Contains more FatsFats | +221.4% |
| Contains more CarbsCarbs | +465.4% |
| Contains more OtherOther | +163.2% |
| Contains more WaterWater | +60.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +588.2% |
| Contains more Poly. FatPolyunsaturated fat | +461.3% |
| Contains less Sat. FatSaturated fat | -41.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 0.039mg | 150% |
| Vitamin C | 0mg | 48.2mg | 54% |
| Vitamin B1 | 0.379mg | 0.05mg | 27% |
| Iron | 2mg | 0.42mg | 20% |
| Protein | 11.6g | 1.92g | 19% |
| Manganese | 0.532mg | 0.155mg | 16% |
| Vitamin K | 15.5µg | 13% | |
| Vitamin B5 | 0.116mg | 0.667mg | 11% |
| Folate | 19µg | 57µg | 10% |
| Zinc | 1.39mg | 0.27mg | 10% |
| Potassium | 586mg | 299mg | 8% |
| Fiber | 2g | 8% | |
| Vitamin B6 | 0.075mg | 0.184mg | 8% |
| Carbs | 28.1g | 4.97g | 8% |
| Choline | 44.3mg | 8% | |
| Vitamin B2 | 0.149mg | 0.06mg | 7% |
| Vitamin B3 | 1.64mg | 0.507mg | 7% |
| Calories | 148kcal | 25kcal | 6% |
| Magnesium | 24mg | 15mg | 2% |
| Fructose | 0.97g | 1% | |
| Calcium | 30mg | 22mg | 1% |
| Fats | 0.9g | 0.28g | 1% |
| Monounsaturated fat | 0.234g | 0.034g | 1% |
| Polyunsaturated fat | 0.174g | 0.031g | 1% |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 28.1g | 2.97g | N/A |
| Sugar | 1.91g | N/A | |
| Phosphorus | 45mg | 44mg | 0% |
| Sodium | 35mg | 30mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Saturated fat | 0.222g | 0.13g | 0% |
| Tryptophan | 0.252mg | 0.02mg | 0% |
| Threonine | 0.451mg | 0.076mg | 0% |
| Isoleucine | 0.425mg | 0.071mg | 0% |
| Leucine | 0.64mg | 0.106mg | 0% |
| Lysine | 0.592mg | 0.217mg | 0% |
| Methionine | 0.143mg | 0.02mg | 0% |
| Phenylalanine | 0.451mg | 0.065mg | 0% |
| Valine | 0.599mg | 0.125mg | 0% |
| Histidine | 0.241mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
75%
13%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 0.092g)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.1)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)