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  6. Winged bean vs. Dried fruit

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% 216% 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 Opinion
Calories 148kcal 241kcal Dried fruit
Protein 11.6g 3.39g Winged bean
Fats 0.9g 0.51g Winged bean
Vitamin C 0mg 1mg Dried fruit
Net carbs 28.1g 55.34g Dried fruit
Carbs 28.1g 62.64g Dried fruit
Magnesium 24mg 32mg Dried fruit
Calcium 30mg 55mg Dried fruit
Potassium 586mg 1162mg Dried fruit
Iron 2mg 2.66mg Dried fruit
Sugar 53.44g Winged bean
Fiber 7.3g Dried fruit
Copper 1.386mg 0.343mg Winged bean
Zinc 1.39mg 0.39mg Winged bean
Starch 0.35g Dried fruit
Phosphorus 45mg 71mg Dried fruit
Sodium 35mg 10mg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin A 0µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.532mg 0.235mg Winged bean
Selenium 0.7µg 2.2µg Dried fruit
Vitamin B1 0.379mg 0.015mg Winged bean
Vitamin B2 0.149mg 0.074mg Winged bean
Vitamin B3 1.64mg 2.589mg Dried fruit
Vitamin B5 0.116mg 0.516mg Dried fruit
Vitamin B6 0.075mg 0.143mg Dried fruit
Vitamin K 3.1µg Dried fruit
Folate 19µg 10µg Winged bean
Choline 13.9mg Dried fruit
Saturated Fat 0.222g 0.017g Dried fruit
Monounsaturated Fat 0.234g 0.074g Winged bean
Polyunsaturated fat 0.174g 0.074g Winged bean
Tryptophan 0.252mg 0.016mg Winged bean
Threonine 0.451mg 0.073mg Winged bean
Isoleucine 0.425mg 0.063mg Winged bean
Leucine 0.64mg 0.105mg Winged bean
Lysine 0.592mg 0.083mg Winged bean
Methionine 0.143mg 0.015mg Winged bean
Phenylalanine 0.451mg 0.062mg Winged bean
Valine 0.599mg 0.078mg Winged bean
Histidine 0.241mg 0.047mg Winged bean
Fructose 12.47g Dried fruit

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
36%
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.