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  6. Winged bean vs. Cod

Winged bean vs. Cod — In-Depth Nutrition Comparison

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The main differences between winged bean and cod

  • Winged bean is richer in copper, vitamin B1, manganese, and iron, yet cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B5 for cod is 3058% higher.
  • Winged bean contains 50 times more copper than cod. Winged bean contains 1.386mg of copper, while cod contains 0.028mg.
  • Cod has a lower glycemic index than winged bean.

Food types used in this article are Winged bean tuber, raw and Fish, cod, Atlantic, raw.

Infographic

Winged bean vs Cod 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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +41.9%
Contains more IronIron +426.3%
Contains more CopperCopper +4850%
Contains more ZincZinc +208.9%
Contains less SodiumSodium -35.2%
Contains more ManganeseManganese +3446.7%
Contains more MagnesiumMagnesium +33.3%
Contains more PhosphorusPhosphorus +351.1%
Contains more SeleniumSelenium +4628.6%

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%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +398.7%
Contains more Vitamin B2Vitamin B2 +129.2%
Contains more FolateFolate +171.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more Vitamin B5Vitamin B5 +131796.6%
Contains more Vitamin B6Vitamin B6 +226.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Winged bean Cod DV% diff.
Vitamin B5 0.116mg 153mg 3058%
Copper 1.386mg 0.028mg 151%
Selenium 0.7µg 33.1µg 59%
Vitamin B12 0µg 0.91µg 38%
Vitamin B1 0.379mg 0.076mg 25%
Phosphorus 45mg 203mg 23%
Manganese 0.532mg 0.015mg 22%
Iron 2mg 0.38mg 20%
Cholesterol 0mg 43mg 14%
Vitamin B6 0.075mg 0.245mg 13%
Choline 65.2mg 12%
Protein 11.6g 17.81g 12%
Carbs 28.1g 0g 9%
Zinc 1.39mg 0.45mg 9%
Vitamin B2 0.149mg 0.065mg 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Potassium 586mg 413mg 5%
Vitamin E 0.64mg 4%
Vitamin B3 1.64mg 2.063mg 3%
Folate 19µg 7µg 3%
Calories 148kcal 82kcal 3%
Magnesium 24mg 32mg 2%
Vitamin A 0µg 12µg 1%
Sodium 35mg 54mg 1%
Calcium 30mg 16mg 1%
Vitamin C 0mg 1mg 1%
Fats 0.9g 0.67g 0%
Net carbs 28.1g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.222g 0.131g 0%
Monounsaturated fat 0.234g 0.094g 0%
Polyunsaturated fat 0.174g 0.231g 0%
Tryptophan 0.252mg 0.199mg 0%
Threonine 0.451mg 0.781mg 0%
Isoleucine 0.425mg 0.821mg 0%
Leucine 0.64mg 1.447mg 0%
Lysine 0.592mg 1.635mg 0%
Methionine 0.143mg 0.527mg 0%
Phenylalanine 0.451mg 0.695mg 0%
Valine 0.599mg 0.917mg 0%
Histidine 0.241mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +34.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +566.7%
Contains more ProteinProtein +53.5%
Contains more WaterWater +41.5%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +148.9%
Contains less Sat. FatSaturated fat -41%
Contains more Poly. FatPolyunsaturated fat +32.8%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.