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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
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
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
42%
Minerals Daily Need Coverage Score
75%
37%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 36)
Which food is cheaper?
Winged bean is cheaper (difference - $0.9)
Which food contains less Sodium?
Cornmeal contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Cornmeal is lower in Saturated fat (difference - 0.002g)
Which food is richer in vitamins?
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.