Winged bean vs. Dates — In-Depth Nutrition Comparison
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What are the main differences between winged bean and dates?
- Winged bean is richer in copper, vitamin B1, iron, manganese, zinc, and vitamin B2, while dates are higher in vitamin B5 and vitamin B6.
- Winged bean's daily need coverage for copper is 131% higher.
- Dates have 7 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while dates have 0.052mg.
We used Winged bean tuber, raw and Dates, deglet noor types in this comparison.
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 | +96.1% |
| Contains more CopperCopper | +572.8% |
| Contains more ZincZinc | +379.3% |
| Contains more ManganeseManganese | +103.1% |
| Contains more MagnesiumMagnesium | +79.2% |
| Contains more CalciumCalcium | +30% |
| Contains more PotassiumPotassium | +11.9% |
| Contains more PhosphorusPhosphorus | +37.8% |
| Contains less SodiumSodium | -94.3% |
| Contains more SeleniumSelenium | +328.6% |
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 | +628.8% |
| Contains more Vitamin B2Vitamin B2 | +125.8% |
| Contains more Vitamin B3Vitamin B3 | +28.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +407.8% |
| Contains more Vitamin B6Vitamin B6 | +120% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.206mg | 131% |
| Fiber | 8g | 32% | |
| Vitamin B1 | 0.379mg | 0.052mg | 27% |
| Fructose | 19.56g | 24% | |
| Protein | 11.6g | 2.45g | 18% |
| Carbs | 28.1g | 75.03g | 16% |
| Manganese | 0.532mg | 0.262mg | 12% |
| Iron | 2mg | 1.02mg | 12% |
| Zinc | 1.39mg | 0.29mg | 10% |
| Vitamin B5 | 0.116mg | 0.589mg | 9% |
| Vitamin B6 | 0.075mg | 0.165mg | 7% |
| Calories | 148kcal | 282kcal | 7% |
| Vitamin B2 | 0.149mg | 0.066mg | 6% |
| Magnesium | 24mg | 43mg | 5% |
| Selenium | 0.7µg | 3µg | 4% |
| Phosphorus | 45mg | 62mg | 2% |
| Potassium | 586mg | 656mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin B3 | 1.64mg | 1.274mg | 2% |
| Fats | 0.9g | 0.39g | 1% |
| Polyunsaturated fat | 0.174g | 0.019g | 1% |
| Saturated fat | 0.222g | 0.032g | 1% |
| Choline | 6.3mg | 1% | |
| Sodium | 35mg | 2mg | 1% |
| Calcium | 30mg | 39mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 28.1g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Folate | 19µg | 19µg | 0% |
| Monounsaturated fat | 0.234g | 0.036g | 0% |
| Tryptophan | 0.252mg | 0.012mg | 0% |
| Threonine | 0.451mg | 0.043mg | 0% |
| Isoleucine | 0.425mg | 0.049mg | 0% |
| Leucine | 0.64mg | 0.084mg | 0% |
| Lysine | 0.592mg | 0.066mg | 0% |
| Methionine | 0.143mg | 0.022mg | 0% |
| Phenylalanine | 0.451mg | 0.05mg | 0% |
| Valine | 0.599mg | 0.071mg | 0% |
| Histidine | 0.241mg | 0.032mg | 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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +373.5% |
| Contains more FatsFats | +130.8% |
| Contains more WaterWater | +179.6% |
| Contains more OtherOther | +25% |
| Contains more CarbsCarbs | +167% |
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +550% |
| Contains more Poly. FatPolyunsaturated fat | +815.8% |
| Contains less Sat. FatSaturated fat | -85.6% |