Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Winged bean vs. Currant — In-Depth Nutrition Comparison

Compare

Summary of differences between winged bean and currants

  • Winged bean has more copper, vitamin B1, manganese, iron, zinc, vitamin B3, potassium, and vitamin B2; however, currants are higher in vitamin C.
  • Winged bean covers your daily need for copper, 142% more than currants.
  • Winged bean has 16 times more vitamin B3 than currants. While winged bean has 1.64mg of vitamin B3, currants have only 0.1mg.

These are the specific foods used in this comparison Winged bean tuber, raw and Currants, red and white, raw.

Infographic

Winged bean vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +84.6%
Contains more PotassiumPotassium +113.1%
Contains more IronIron +100%
Contains more CopperCopper +1195.3%
Contains more ZincZinc +504.3%
Contains more ManganeseManganese +186%
Contains more SeleniumSelenium +16.7%
Contains less SodiumSodium -97.1%
~equal in Calcium ~33mg
~equal in Phosphorus ~44mg

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin B1Vitamin B1 +847.5%
Contains more Vitamin B2Vitamin B2 +198%
Contains more Vitamin B3Vitamin B3 +1540%
Contains more Vitamin B5Vitamin B5 +81.3%
Contains more FolateFolate +137.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +728.6%
Contains more FatsFats +350%
Contains more CarbsCarbs +103.6%
Contains more OtherOther +207.7%
Contains more WaterWater +46.3%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +735.7%
Contains more Poly. FatPolyunsaturated fat +97.7%
Contains less Sat. FatSaturated fat -92.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Currant
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Currant DV% diff.
Copper 1.386mg 0.107mg 142%
Vitamin C 0mg 41mg 46%
Vitamin B1 0.379mg 0.04mg 28%
Protein 11.6g 1.4g 20%
Fiber 4.3g 17%
Manganese 0.532mg 0.186mg 15%
Iron 2mg 1mg 13%
Zinc 1.39mg 0.23mg 11%
Vitamin B3 1.64mg 0.1mg 10%
Vitamin K 11µg 9%
Potassium 586mg 275mg 9%
Vitamin B2 0.149mg 0.05mg 8%
Calories 148kcal 56kcal 5%
Carbs 28.1g 13.8g 5%
Fructose 3.53g 4%
Folate 19µg 8µg 3%
Magnesium 24mg 13mg 3%
Vitamin B5 0.116mg 0.064mg 1%
Polyunsaturated fat 0.174g 0.088g 1%
Monounsaturated fat 0.234g 0.028g 1%
Saturated fat 0.222g 0.017g 1%
Fats 0.9g 0.2g 1%
Choline 7.6mg 1%
Sodium 35mg 1mg 1%
Vitamin E 0.1mg 1%
Net carbs 28.1g 9.5g N/A
Calcium 30mg 33mg 0%
Sugar 7.37g N/A
Phosphorus 45mg 44mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B6 0.075mg 0.07mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Currant
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Winged bean
17%
Currant
Minerals Daily Need Coverage Score
75%
Winged bean
17%
Currant

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 7.37g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.205g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
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

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.