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  6. Winged bean vs. Dashi

Winged bean vs. Dashi — In-Depth Nutrition Comparison

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Significant differences between Winged bean and Dashi

  • Winged bean has more Copper, Vitamin B1, and Iron, however, Dashi is richer in Selenium, Vitamin B2, Phosphorus, Calcium, and Vitamin B12.
  • Winged bean covers your daily Copper needs 154% more than Dashi.
  • Dashi has 4 times less Vitamin B1 than Winged bean. Winged bean has 0.379mg of Vitamin B1, while Dashi has 0.1mg.
  • Winged bean contains less Saturated Fat.

Specific food types used in this comparison are Winged bean tuber, raw and Soup, bouillon cubes and granules, low sodium, dry.

Infographic

Winged bean vs Dashi 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.
Winged bean
Winged bean
6
:
4
Dashi
Dashi
Contains more Iron +94.2%
Contains more Potassium +89.6%
Contains less Sodium -96.7%
Contains more Zinc +1444.4%
Contains more Copper +∞%
Contains more Calcium +523.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +268.9%
Contains more Selenium +3842.9%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Dashi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 39% 40% 72% 28% 140% 3% 0% 0% 151%
Contains more Iron +94.2%
Contains more Potassium +89.6%
Contains less Sodium -96.7%
Contains more Zinc +1444.4%
Contains more Copper +∞%
Contains more Calcium +523.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +268.9%
Contains more Selenium +3842.9%

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.
Winged bean
Winged bean
2
:
9
Dashi
Dashi
Contains more Vitamin B1 +279%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +188.6%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +33.3%
Contains more Folate +10.5%
Contains more Vitamin B12 +∞%
Winged bean
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%
Dashi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 15% 0% 4% 25% 100% 47% 0% 24% 16% 38% 168%
Contains more Vitamin B1 +279%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +188.6%
Contains more Vitamin B3 +50%
Contains more Vitamin B6 +33.3%
Contains more Folate +10.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
1
:
4
Dashi
Dashi
Contains more Water +2395.7%
Contains more Protein +44%
Contains more Fats +1443.3%
Contains more Carbs +130.9%
Contains more Other +11.5%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Dashi
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more Water +2395.7%
Contains more Protein +44%
Contains more Fats +1443.3%
Contains more Carbs +130.9%
Contains more Other +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Dashi
Dashi
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +2192.7%
Contains more Polyunsaturated fat +2477.6%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Dashi
26% 40% 34%
Saturated Fat: 3.433 g
Monounsaturated Fat: 5.365 g
Polyunsaturated fat: 4.485 g
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +2192.7%
Contains more Polyunsaturated fat +2477.6%

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 Dashi
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Dashi Opinion
Net carbs 28.1g 64.68g Dashi
Protein 11.6g 16.7g Dashi
Fats 0.9g 13.89g Dashi
Carbs 28.1g 64.88g Dashi
Calories 148kcal 438kcal Dashi
Sugar 14.47g Winged bean
Fiber 0.2g Dashi
Calcium 30mg 187mg Dashi
Iron 2mg 1.03mg Winged bean
Magnesium 24mg 56mg Dashi
Phosphorus 45mg 166mg Dashi
Potassium 586mg 309mg Winged bean
Sodium 35mg 1067mg Winged bean
Zinc 1.39mg 0.09mg Winged bean
Copper 1.386mg 0mg Winged bean
Manganese 0.532mg Winged bean
Selenium 0.7µg 27.6µg Dashi
Vitamin A 0IU 500IU Dashi
Vitamin A RAE 0µg 25µg Dashi
Vitamin E 0.72mg Dashi
Vitamin C 0mg 1.1mg Dashi
Vitamin B1 0.379mg 0.1mg Winged bean
Vitamin B2 0.149mg 0.43mg Dashi
Vitamin B3 1.64mg 2.46mg Dashi
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.075mg 0.1mg Dashi
Folate 19µg 21µg Dashi
Vitamin B12 0µg 0.3µg Dashi
Vitamin K 66.9µg Dashi
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Cholesterol 0mg 13mg Winged bean
Saturated Fat 0.222g 3.433g Winged bean
Monounsaturated Fat 0.234g 5.365g Dashi
Polyunsaturated fat 0.174g 4.485g Dashi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Dashi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Winged bean
38%
Dashi
Minerals Daily Need Coverage Score
75%
Winged bean
53%
Dashi

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 14.47g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 1032mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.211g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 32)
Which food is cheaper?
Dashi
Dashi is cheaper (difference - $0.5)
Which food is richer in vitamins?
Dashi
Dashi is relatively richer in vitamins
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

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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.