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Winged bean vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between winged bean and dried fruit

  • Winged bean has more copper, vitamin B1, manganese, zinc, and vitamin B2, while dried fruit has more vitamin A, potassium, iron, vitamin B5, and vitamin B3.
  • Winged bean's daily need coverage for copper is 116% higher.
  • Dried fruit contains 25 times less vitamin B1 than winged bean. Winged bean contains 0.379mg of vitamin B1, while dried fruit contains 0.015mg.

The food types used in this comparison are Winged bean tuber, raw and Apricots, dried, sulfured, uncooked.

Infographic

Winged bean vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CopperCopper +304.1%
Contains more ZincZinc +256.4%
Contains more ManganeseManganese +126.4%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +98.3%
Contains more IronIron +33%
Contains more PhosphorusPhosphorus +57.8%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +214.3%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +2426.7%
Contains more Vitamin B2Vitamin B2 +101.4%
Contains more FolateFolate +90%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +57.9%
Contains more Vitamin B5Vitamin B5 +344.8%
Contains more Vitamin B6Vitamin B6 +90.7%
~equal in Vitamin D ~0µg
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +242.2%
Contains more FatsFats +76.5%
Contains more WaterWater +85.8%
Contains more CarbsCarbs +122.9%
Contains more OtherOther +28.5%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +216.2%
Contains more Poly. FatPolyunsaturated fat +135.1%
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 Dried fruit
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Dried fruit DV% diff.
Copper 1.386mg 0.343mg 116%
Vitamin B1 0.379mg 0.015mg 30%
Vitamin E 4.33mg 29%
Fiber 7.3g 29%
Vitamin A 0µg 180µg 20%
Potassium 586mg 1162mg 17%
Protein 11.6g 3.39g 16%
Fructose 12.47g 16%
Manganese 0.532mg 0.235mg 13%
Carbs 28.1g 62.64g 12%
Zinc 1.39mg 0.39mg 9%
Iron 2mg 2.66mg 8%
Vitamin B5 0.116mg 0.516mg 8%
Vitamin B3 1.64mg 2.589mg 6%
Vitamin B2 0.149mg 0.074mg 6%
Calories 148kcal 241kcal 5%
Vitamin B6 0.075mg 0.143mg 5%
Phosphorus 45mg 71mg 4%
Calcium 30mg 55mg 3%
Vitamin K 3.1µg 3%
Selenium 0.7µg 2.2µg 3%
Choline 13.9mg 3%
Magnesium 24mg 32mg 2%
Folate 19µg 10µg 2%
Polyunsaturated fat 0.174g 0.074g 1%
Vitamin C 0mg 1mg 1%
Saturated fat 0.222g 0.017g 1%
Fats 0.9g 0.51g 1%
Sodium 35mg 10mg 1%
Net carbs 28.1g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Monounsaturated fat 0.234g 0.074g 0%
Tryptophan 0.252mg 0.016mg 0%
Threonine 0.451mg 0.073mg 0%
Isoleucine 0.425mg 0.063mg 0%
Leucine 0.64mg 0.105mg 0%
Lysine 0.592mg 0.083mg 0%
Methionine 0.143mg 0.015mg 0%
Phenylalanine 0.451mg 0.062mg 0%
Valine 0.599mg 0.078mg 0%
Histidine 0.241mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
75%
Winged bean
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 53.44g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.205g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.