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  6. Winged bean vs. Cottage cheese

Winged bean vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between winged bean and cottage cheese

  • Winged bean has more copper, vitamin B1, iron, manganese, potassium, and vitamin B3, while cottage cheese has more vitamin B12, selenium, and phosphorus.
  • Winged bean's daily need coverage for copper is 151% higher.
  • Cottage cheese contains 266 times less manganese than winged bean. Winged bean contains 0.532mg of manganese, while cottage cheese contains 0.002mg.
  • The amount of sodium in winged bean is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of winged bean is 32.

The food types used in this comparison are Winged bean tuber, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Winged bean vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +463.5%
Contains more IronIron +2757.1%
Contains more CopperCopper +4679.3%
Contains more ZincZinc +247.5%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +26500%
Contains more CalciumCalcium +176.7%
Contains more PhosphorusPhosphorus +253.3%
Contains more SeleniumSelenium +1285.7%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin B1Vitamin B1 +1303.7%
Contains more Vitamin B3Vitamin B3 +1556.6%
Contains more Vitamin B6Vitamin B6 +63%
Contains more FolateFolate +58.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +380.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.163mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Cottage cheese DV% diff.
Copper 1.386mg 0.029mg 151%
Vitamin B1 0.379mg 0.027mg 29%
Iron 2mg 0.07mg 24%
Manganese 0.532mg 0.002mg 23%
Vitamin B12 0µg 0.43µg 18%
Phosphorus 45mg 159mg 16%
Selenium 0.7µg 9.7µg 16%
Potassium 586mg 104mg 14%
Sodium 35mg 364mg 14%
Vitamin B3 1.64mg 0.099mg 10%
Zinc 1.39mg 0.4mg 9%
Vitamin B5 0.116mg 0.557mg 9%
Carbs 28.1g 3.38g 8%
Saturated fat 0.222g 1.718g 7%
Cholesterol 0mg 17mg 6%
Calcium 30mg 83mg 5%
Fats 0.9g 4.3g 5%
Magnesium 24mg 8mg 4%
Vitamin A 0µg 37µg 4%
Choline 18.4mg 3%
Calories 148kcal 98kcal 3%
Folate 19µg 12µg 2%
Vitamin B6 0.075mg 0.046mg 2%
Protein 11.6g 11.12g 1%
Vitamin B2 0.149mg 0.163mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.08mg 1%
Monounsaturated fat 0.234g 0.778g 1%
Net carbs 28.1g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.67g N/A
Polyunsaturated fat 0.174g 0.123g 0%
Tryptophan 0.252mg 0.147mg 0%
Threonine 0.451mg 0.5mg 0%
Isoleucine 0.425mg 0.591mg 0%
Leucine 0.64mg 1.116mg 0%
Lysine 0.592mg 0.934mg 0%
Methionine 0.143mg 0.269mg 0%
Phenylalanine 0.451mg 0.577mg 0%
Valine 0.599mg 0.748mg 0%
Histidine 0.241mg 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +731.4%
Contains more OtherOther +41.8%
Contains more FatsFats +377.8%
Contains more WaterWater +39%
~equal in Protein ~11.12g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -87.1%
Contains more Poly. FatPolyunsaturated fat +41.5%
Contains more Mono. FatMonounsaturated fat +232.5%

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.