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  6. Winged bean vs. Plantain raw

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

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

  • Winged bean is richer in copper, vitamin B1, iron, zinc, vitamin B2, and vitamin B3, while plantain raw is higher in vitamin A, vitamin C, and vitamin B6.
  • Winged bean's daily need coverage for copper is 145% higher.
  • Plantain raw has 10 times less zinc than winged bean. Winged bean has 1.39mg of zinc, while plantain raw has 0.14mg.

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

Infographic

Winged bean vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +17.4%
Contains more IronIron +233.3%
Contains more CopperCopper +1611.1%
Contains more ZincZinc +892.9%
Contains more PhosphorusPhosphorus +32.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +54.2%
Contains less SodiumSodium -88.6%
Contains more SeleniumSelenium +114.3%

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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +628.8%
Contains more Vitamin B2Vitamin B2 +175.9%
Contains more Vitamin B3Vitamin B3 +139.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin B6Vitamin B6 +298.7%
Contains more FolateFolate +15.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Plantain raw DV% diff.
Copper 1.386mg 0.081mg 145%
Vitamin B1 0.379mg 0.052mg 27%
Manganese 0.532mg 23%
Protein 11.6g 1.3g 21%
Vitamin C 0mg 18.4mg 20%
Iron 2mg 0.6mg 18%
Vitamin B6 0.075mg 0.299mg 17%
Zinc 1.39mg 0.14mg 11%
Fiber 2.3g 9%
Vitamin B2 0.149mg 0.054mg 7%
Vitamin B3 1.64mg 0.686mg 6%
Vitamin A 0µg 56µg 6%
Potassium 586mg 499mg 3%
Calcium 30mg 3mg 3%
Magnesium 24mg 37mg 3%
Vitamin B5 0.116mg 0.26mg 3%
Phosphorus 45mg 34mg 2%
Choline 13.5mg 2%
Folate 19µg 22µg 1%
Vitamin K 0.7µg 1%
Monounsaturated fat 0.234g 0.032g 1%
Polyunsaturated fat 0.174g 0.069g 1%
Calories 148kcal 122kcal 1%
Selenium 0.7µg 1.5µg 1%
Vitamin E 0.14mg 1%
Sodium 35mg 4mg 1%
Carbs 28.1g 31.89g 1%
Fats 0.9g 0.37g 1%
Net carbs 28.1g 29.59g N/A
Sugar 15g N/A
Saturated fat 0.222g 0.143g 0%
Tryptophan 0.252mg 0.015mg 0%
Threonine 0.451mg 0.034mg 0%
Isoleucine 0.425mg 0.036mg 0%
Leucine 0.64mg 0.059mg 0%
Lysine 0.592mg 0.06mg 0%
Methionine 0.143mg 0.017mg 0%
Phenylalanine 0.451mg 0.044mg 0%
Valine 0.599mg 0.046mg 0%
Histidine 0.241mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +792.3%
Contains more FatsFats +143.2%
Contains more OtherOther +72.4%
Contains more CarbsCarbs +13.5%
Contains more WaterWater +13.7%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +631.3%
Contains more Poly. FatPolyunsaturated fat +152.2%
Contains less Sat. FatSaturated fat -35.6%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.