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Winged bean vs. Edam — In-Depth Nutrition Comparison

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What are the differences between winged bean and edam?

  • Winged bean is higher in copper, vitamin B1, and manganese; however, edam is richer in phosphorus, calcium, vitamin B1,2 and selenium.
  • Winged bean's daily need coverage for copper is 150% more.
  • Edam contains 48 times less manganese than winged bean. Winged bean contains 0.532mg of manganese, while edam contains 0.011mg.
  • Winged bean has less sodium.

We used Winged bean tuber, raw and Cheese, edam types in this article.

Infographic

Winged bean vs Edam 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%
Edam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Contains more PotassiumPotassium +211.7%
Contains more IronIron +354.5%
Contains more CopperCopper +3750%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +4736.4%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +2336.7%
Contains more ZincZinc +169.8%
Contains more PhosphorusPhosphorus +1091.1%
Contains more SeleniumSelenium +1971.4%

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%
Edam
8
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Contains more Vitamin B1Vitamin B1 +924.3%
Contains more Vitamin B3Vitamin B3 +1900%
Contains more FolateFolate +18.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +161.1%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.076mg

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
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more CarbsCarbs +1865%
Contains more WaterWater +38.1%
Contains more ProteinProtein +115.4%
Contains more FatsFats +2988.9%
Contains more OtherOther +111%

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
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +3372.2%
Contains more Poly. FatPolyunsaturated fat +282.2%

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 Edam
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Edam DV% diff.
Copper 1.386mg 0.036mg 150%
Saturated fat 0.222g 17.572g 79%
Calcium 30mg 731mg 70%
Phosphorus 45mg 536mg 70%
Vitamin B12 0µg 1.54µg 64%
Fats 0.9g 27.8g 41%
Sodium 35mg 812mg 34%
Cholesterol 0mg 89mg 30%
Vitamin B1 0.379mg 0.037mg 29%
Protein 11.6g 24.99g 27%
Vitamin A 0µg 243µg 27%
Selenium 0.7µg 14.5µg 25%
Manganese 0.532mg 0.011mg 23%
Zinc 1.39mg 3.75mg 21%
Iron 2mg 0.44mg 20%
Monounsaturated fat 0.234g 8.125g 20%
Vitamin B2 0.149mg 0.389mg 18%
Potassium 586mg 188mg 12%
Vitamin B3 1.64mg 0.082mg 10%
Calories 148kcal 357kcal 10%
Carbs 28.1g 1.43g 9%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 0.174g 0.665g 3%
Vitamin B5 0.116mg 0.281mg 3%
Vitamin D 0IU 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Magnesium 24mg 30mg 1%
Folate 19µg 16µg 1%
Net carbs 28.1g 1.43g N/A
Sugar 1.43g N/A
Vitamin B6 0.075mg 0.076mg 0%
Tryptophan 0.252mg 0.352mg 0%
Threonine 0.451mg 0.932mg 0%
Isoleucine 0.425mg 1.308mg 0%
Leucine 0.64mg 2.57mg 0%
Lysine 0.592mg 2.66mg 0%
Methionine 0.143mg 0.721mg 0%
Phenylalanine 0.451mg 1.434mg 0%
Valine 0.599mg 1.81mg 0%
Histidine 0.241mg 1.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Edam
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
34%
Edam
Minerals Daily Need Coverage Score
75%
Winged bean
80%
Edam

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 777mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 17.35g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Edam
Edam 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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.