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  6. Winged bean vs. Mozzarella

Winged bean vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between winged bean and mozzarella?

  • Winged bean is richer in copper, vitamin B1, and iron, while mozzarella is higher in calcium, phosphorus, vitamin B1,2, selenium, and zinc.
  • Winged bean's daily need coverage for copper is 151% higher.
  • Mozzarella has 19 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while mozzarella has 0.02mg.
  • Winged bean is lower in saturated fat.

We used Winged bean tuber, raw and Cheese, mozzarella, low sodium types in this comparison.

Infographic

Winged bean vs Mozzarella 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.
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +516.8%
Contains more IronIron +700%
Contains more CopperCopper +5033.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +2336.7%
Contains more ZincZinc +125.2%
Contains more PhosphorusPhosphorus +1064.4%
Contains less SodiumSodium -54.3%
Contains more SeleniumSelenium +2142.9%
~equal in Magnesium ~26mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin B1Vitamin B1 +1795%
Contains more Vitamin B3Vitamin B3 +1266.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +111.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +128.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.08mg

All nutrients comparison - raw data values

Nutrient Winged bean Mozzarella DV% diff.
Copper 1.386mg 0.027mg 151%
Calcium 30mg 731mg 70%
Phosphorus 45mg 524mg 68%
Saturated fat 0.222g 10.867g 48%
Vitamin B12 0µg 0.92µg 38%
Protein 11.6g 27.5g 32%
Vitamin B1 0.379mg 0.02mg 30%
Selenium 0.7µg 15.7µg 27%
Fats 0.9g 17.1g 25%
Manganese 0.532mg 23%
Iron 2mg 0.25mg 22%
Cholesterol 0mg 54mg 18%
Zinc 1.39mg 3.13mg 16%
Vitamin B2 0.149mg 0.34mg 15%
Vitamin A 0µg 137µg 15%
Potassium 586mg 95mg 14%
Monounsaturated fat 0.234g 4.844g 12%
Vitamin B3 1.64mg 0.12mg 10%
Carbs 28.1g 3.1g 8%
Calories 148kcal 280kcal 7%
Folate 19µg 9µg 3%
Choline 18.4mg 3%
Vitamin D 0µg 0.3µg 2%
Polyunsaturated fat 0.174g 0.509g 2%
Vitamin B5 0.116mg 2%
Vitamin D 0IU 13IU 2%
Vitamin K 1.8µg 2%
Sodium 35mg 16mg 1%
Vitamin E 0.15mg 1%
Net carbs 28.1g 3.1g N/A
Magnesium 24mg 26mg 0%
Sugar 1.23g N/A
Vitamin B6 0.075mg 0.08mg 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%

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +806.5%
Contains more WaterWater +15%
Contains more ProteinProtein +137.1%
Contains more FatsFats +1800%
Contains more OtherOther +20%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +1970.1%
Contains more Poly. FatPolyunsaturated fat +192.5%

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.