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  6. Winged bean vs. Cornmeal

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.
  • Winged bean has a lower glycemic index. The glycemic index of winged bean is 32, while the glycemic index of cornmeal is 68.

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" 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +312.7%
Contains more CopperCopper +1723.7%
Contains more ZincZinc +110.6%
Contains more ManganeseManganese +205.7%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +118%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +1400%

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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +45.4%
Contains more Vitamin B2Vitamin B2 +156.4%
Contains more Vitamin B3Vitamin B3 +202.9%
Contains more Vitamin B5Vitamin B5 +106.9%
Contains more Vitamin B6Vitamin B6 +142.7%
Contains more FolateFolate +1000%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Cornmeal DV% diff.
Copper 1.386mg 0.076mg 146%
Folate 19µg 209µg 48%
Starch 73.3g 30%
Iron 2mg 4.36mg 30%
Vitamin B3 1.64mg 4.968mg 21%
Vitamin B2 0.149mg 0.382mg 18%
Selenium 0.7µg 10.5µg 18%
Carbs 28.1g 79.45g 17%
Manganese 0.532mg 0.174mg 16%
Fiber 3.9g 16%
Vitamin B1 0.379mg 0.551mg 14%
Potassium 586mg 142mg 13%
Calories 148kcal 370kcal 11%
Protein 11.6g 7.11g 9%
Phosphorus 45mg 99mg 8%
Vitamin B6 0.075mg 0.182mg 8%
Zinc 1.39mg 0.66mg 7%
Polyunsaturated fat 0.174g 0.828g 4%
Calcium 30mg 3mg 3%
Vitamin B5 0.116mg 0.24mg 2%
Choline 8.6mg 2%
Magnesium 24mg 32mg 2%
Vitamin E 0.12mg 1%
Fats 0.9g 1.75g 1%
Vitamin A 0µg 11µg 1%
Sodium 35mg 7mg 1%
Net carbs 28.1g 75.55g N/A
Sugar 1.61g N/A
Saturated fat 0.222g 0.22g 0%
Monounsaturated fat 0.234g 0.39g 0%
Tryptophan 0.252mg 0.038mg 0%
Threonine 0.451mg 0.172mg 0%
Isoleucine 0.425mg 0.242mg 0%
Leucine 0.64mg 1.006mg 0%
Lysine 0.592mg 0.105mg 0%
Methionine 0.143mg 0.162mg 0%
Phenylalanine 0.451mg 0.366mg 0%
Valine 0.599mg 0.337mg 0%
Histidine 0.241mg 0.172mg 0%
Fructose 0.17g 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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +63.2%
Contains more WaterWater +413.4%
Contains more OtherOther +292.2%
Contains more FatsFats +94.4%
Contains more CarbsCarbs +182.7%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +375.9%
~equal in Saturated fat ~0.22g

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. 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.