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Winged bean vs Cornmeal - In-Depth Nutrition Comparison

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Differences between Winged bean and Cornmeal

  • Winged bean has more Copper, Manganese, and Potassium, while Cornmeal has more Folate, Iron, Vitamin B3, Vitamin B2, Selenium, Vitamin B1, and Vitamin B6.
  • Winged bean's daily need coverage for Copper is 146% higher.
  • Cornmeal contains 4 times less Potassium than Winged bean. Winged bean contains 586mg of Potassium, while Cornmeal contains 142mg.

The food types used in this comparison are Winged bean tuber, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Winged bean vs Cornmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +900%
Contains more Potassium +312.7%
Contains more Zinc +110.6%
Contains more Copper +1723.7%
Contains more Iron +118%
Contains more Magnesium +33.3%
Contains more Phosphorus +120%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +900%
Contains more Potassium +312.7%
Contains more Zinc +110.6%
Contains more Copper +1723.7%
Contains more Iron +118%
Contains more Magnesium +33.3%
Contains more Phosphorus +120%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +45.4%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +106.9%
Contains more Vitamin B6 +142.7%
Contains more Folate +1000%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +45.4%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +202.9%
Contains more Vitamin B5 +106.9%
Contains more Vitamin B6 +142.7%
Contains more Folate +1000%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Cornmeal
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Cornmeal Opinion
Net carbs 28.1g 75.55g Cornmeal
Protein 11.6g 7.11g Winged bean
Fats 0.9g 1.75g Cornmeal
Carbs 28.1g 79.45g Cornmeal
Calories 148kcal 370kcal Cornmeal
Starch g 73.3g Cornmeal
Fructose g 0.17g Cornmeal
Sugar g 1.61g Winged bean
Fiber g 3.9g Cornmeal
Calcium 30mg 3mg Winged bean
Iron 2mg 4.36mg Cornmeal
Magnesium 24mg 32mg Cornmeal
Phosphorus 45mg 99mg Cornmeal
Potassium 586mg 142mg Winged bean
Sodium 35mg 7mg Cornmeal
Zinc 1.39mg 0.66mg Winged bean
Copper 1.386mg 0.076mg Winged bean
Vitamin A 0IU 214IU Cornmeal
Vitamin E mg 0.12mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.551mg Cornmeal
Vitamin B2 0.149mg 0.382mg Cornmeal
Vitamin B3 1.64mg 4.968mg Cornmeal
Vitamin B5 0.116mg 0.24mg Cornmeal
Vitamin B6 0.075mg 0.182mg Cornmeal
Folate 19µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Cornmeal
Tryptophan 0.252mg 0.038mg Winged bean
Threonine 0.451mg 0.172mg Winged bean
Isoleucine 0.425mg 0.242mg Winged bean
Leucine 0.64mg 1.006mg Cornmeal
Lysine 0.592mg 0.105mg Winged bean
Methionine 0.143mg 0.162mg Cornmeal
Phenylalanine 0.451mg 0.366mg Winged bean
Valine 0.599mg 0.337mg Winged bean
Histidine 0.241mg 0.172mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.222g 0.22g Cornmeal
Monounsaturated Fat 0.234g 0.39g Cornmeal
Polyunsaturated fat 0.174g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
46
Cornmeal
Mineral Summary Score
85
Winged bean
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
43%
Cornmeal
Carbohydrates
28%
Winged bean
79%
Cornmeal
Fats
4%
Winged bean
8%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 36)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.9)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.002g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.