Winged bean vs. Garden cress — In-Depth Nutrition Comparison
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Important differences between winged bean and garden cress
- Winged bean has more copper, vitamin B1, zinc, and iron; however, garden cress has more vitamin A, vitamin C, folate, vitamin B6, vitamin B2, and calcium.
- Garden cress's daily need coverage for vitamin A is 138% more.
- Winged bean has 8 times more copper than garden cress. Winged bean has 1.386mg of copper, while garden cress has 0.17mg.
The food varieties used in the comparison are Winged bean tuber, raw and Cress, garden, raw.
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 IronIron | +53.8% |
| Contains more CopperCopper | +715.3% |
| Contains more ZincZinc | +504.3% |
| Contains more MagnesiumMagnesium | +58.3% |
| Contains more CalciumCalcium | +170% |
| Contains more PhosphorusPhosphorus | +68.9% |
| Contains less SodiumSodium | -60% |
| Contains more SeleniumSelenium | +28.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +373.8% |
| Contains more Vitamin B3Vitamin B3 | +64% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +74.5% |
| Contains more Vitamin B5Vitamin B5 | +108.6% |
| Contains more Vitamin B6Vitamin B6 | +229.3% |
| Contains more FolateFolate | +321.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Copper | 1.386mg | 0.17mg | 135% |
| Vitamin C | 0mg | 69mg | 77% |
| Vitamin A | 0µg | 346µg | 38% |
| Vitamin B1 | 0.379mg | 0.08mg | 25% |
| Protein | 11.6g | 2.6g | 18% |
| Folate | 19µg | 80µg | 15% |
| Vitamin B6 | 0.075mg | 0.247mg | 13% |
| Zinc | 1.39mg | 0.23mg | 11% |
| Vitamin B2 | 0.149mg | 0.26mg | 9% |
| Iron | 2mg | 1.3mg | 9% |
| Carbs | 28.1g | 5.5g | 8% |
| Calories | 148kcal | 32kcal | 6% |
| Calcium | 30mg | 81mg | 5% |
| Vitamin E | 0.7mg | 5% | |
| Fiber | 1.1g | 4% | |
| Phosphorus | 45mg | 76mg | 4% |
| Choline | 19.5mg | 4% | |
| Vitamin B3 | 1.64mg | 1mg | 4% |
| Vitamin B5 | 0.116mg | 0.242mg | 3% |
| Magnesium | 24mg | 38mg | 3% |
| Sodium | 35mg | 14mg | 1% |
| Saturated fat | 0.222g | 0.023g | 1% |
| Manganese | 0.532mg | 0.553mg | 1% |
| Potassium | 586mg | 606mg | 1% |
| Fats | 0.9g | 0.7g | 0% |
| Net carbs | 28.1g | 4.4g | N/A |
| Sugar | 4.4g | N/A | |
| Selenium | 0.7µg | 0.9µg | 0% |
| Monounsaturated fat | 0.234g | 0.239g | 0% |
| Polyunsaturated fat | 0.174g | 0.228g | 0% |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.451mg | 0% | |
| Isoleucine | 0.425mg | 0% | |
| Leucine | 0.64mg | 0% | |
| Lysine | 0.592mg | 0% | |
| Methionine | 0.143mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.599mg | 0% | |
| Histidine | 0.241mg | 0% |
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:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +346.2% |
| Contains more FatsFats | +28.6% |
| Contains more CarbsCarbs | +410.9% |
| Contains more WaterWater | +55.7% |
~equal in
Other
~1.8g
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
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -89.6% |
| Contains more Poly. FatPolyunsaturated fat | +31% |
~equal in
Monounsaturated fat
~0.239g