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  6. Winged bean vs. Chard raw

Winged bean vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between winged bean and chard raw?

  • Winged bean is richer in copper, vitamin B1, zinc, vitamin B3, manganese, and potassium, while chard raw is higher in vitamin A, vitamin C, and magnesium.
  • Winged bean's daily need coverage for copper is 134% higher.
  • Chard raw has 9 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while chard raw has 0.04mg.
  • Winged bean is lower in sodium.

We used Winged bean tuber, raw and Chard, swiss, raw types in this comparison.

Infographic

Winged bean vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PotassiumPotassium +54.6%
Contains more CopperCopper +674.3%
Contains more ZincZinc +286.1%
Contains less SodiumSodium -83.6%
Contains more ManganeseManganese +45.4%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +70%
Contains more SeleniumSelenium +28.6%
~equal in Iron ~1.8mg
~equal in Phosphorus ~46mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +847.5%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B3Vitamin B3 +310%
Contains more FolateFolate +35.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +48.3%
Contains more Vitamin B6Vitamin B6 +32%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Chard raw DV% diff.
Vitamin K 830µg 692%
Copper 1.386mg 0.179mg 134%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Vitamin B1 0.379mg 0.04mg 28%
Protein 11.6g 1.8g 20%
Magnesium 24mg 81mg 14%
Vitamin E 1.89mg 13%
Zinc 1.39mg 0.36mg 9%
Vitamin B3 1.64mg 0.4mg 8%
Carbs 28.1g 3.74g 8%
Sodium 35mg 213mg 8%
Manganese 0.532mg 0.366mg 7%
Calories 148kcal 19kcal 6%
Potassium 586mg 379mg 6%
Fiber 1.6g 6%
Vitamin B2 0.149mg 0.09mg 5%
Choline 18mg 3%
Iron 2mg 1.8mg 3%
Calcium 30mg 51mg 2%
Vitamin B6 0.075mg 0.099mg 2%
Saturated fat 0.222g 0.03g 1%
Polyunsaturated fat 0.174g 0.07g 1%
Vitamin B5 0.116mg 0.172mg 1%
Fats 0.9g 0.2g 1%
Folate 19µg 14µg 1%
Net carbs 28.1g 2.14g N/A
Sugar 1.1g N/A
Phosphorus 45mg 46mg 0%
Selenium 0.7µg 0.9µg 0%
Monounsaturated fat 0.234g 0.04g 0%
Tryptophan 0.252mg 0.017mg 0%
Threonine 0.451mg 0.083mg 0%
Isoleucine 0.425mg 0.147mg 0%
Leucine 0.64mg 0.13mg 0%
Lysine 0.592mg 0.099mg 0%
Methionine 0.143mg 0.019mg 0%
Phenylalanine 0.451mg 0.11mg 0%
Valine 0.599mg 0.11mg 0%
Histidine 0.241mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +544.4%
Contains more FatsFats +350%
Contains more CarbsCarbs +651.3%
Contains more OtherOther +25%
Contains more WaterWater +61.4%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +485%
Contains more Poly. FatPolyunsaturated fat +148.6%
Contains less Sat. FatSaturated fat -86.5%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.