Winged bean vs. Egg white — In-Depth Nutrition Comparison
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Summary of differences between winged bean and egg whites
- Winged bean has more copper, vitamin B1, iron, manganese, potassium, zinc, and vitamin B3; however, egg whites are higher in selenium and vitamin B2.
- Winged bean covers your daily need for copper, 151% more than egg whites.
- Winged bean has 95 times more vitamin B1 than egg whites. While winged bean has 0.379mg of vitamin B1, egg whites have only 0.004mg.
- Winged bean has less sodium.
- The glycemic index of winged bean is higher.
These are the specific foods used in this comparison Winged bean tuber, raw and Egg, white, raw, fresh.
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 MagnesiumMagnesium | +118.2% |
| Contains more CalciumCalcium | +328.6% |
| Contains more PotassiumPotassium | +259.5% |
| Contains more IronIron | +2400% |
| Contains more CopperCopper | +5926.1% |
| Contains more ZincZinc | +4533.3% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains less SodiumSodium | -78.9% |
| Contains more ManganeseManganese | +4736.4% |
| Contains more SeleniumSelenium | +2757.1% |
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 | +9375% |
| Contains more Vitamin B3Vitamin B3 | +1461.9% |
| Contains more Vitamin B6Vitamin B6 | +1400% |
| Contains more FolateFolate | +375% |
| Contains more Vitamin B2Vitamin B2 | +194.6% |
| Contains more Vitamin B5Vitamin B5 | +63.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more FatsFats | +429.4% |
| Contains more CarbsCarbs | +3749.3% |
| Contains more OtherOther | +217.5% |
| Contains more WaterWater | +52.6% |
~equal in
Protein
~10.9g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 0.023mg | 151% |
| Selenium | 0.7µg | 20µg | 35% |
| Vitamin B1 | 0.379mg | 0.004mg | 31% |
| Iron | 2mg | 0.08mg | 24% |
| Manganese | 0.532mg | 0.011mg | 23% |
| Vitamin B2 | 0.149mg | 0.439mg | 22% |
| Potassium | 586mg | 163mg | 12% |
| Zinc | 1.39mg | 0.03mg | 12% |
| Vitamin B3 | 1.64mg | 0.105mg | 10% |
| Carbs | 28.1g | 0.73g | 9% |
| Sodium | 35mg | 166mg | 6% |
| Vitamin B6 | 0.075mg | 0.005mg | 5% |
| Calories | 148kcal | 52kcal | 5% |
| Phosphorus | 45mg | 15mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Folate | 19µg | 4µg | 4% |
| Magnesium | 24mg | 11mg | 3% |
| Calcium | 30mg | 7mg | 2% |
| Polyunsaturated fat | 0.174g | 0g | 1% |
| Saturated fat | 0.222g | 0g | 1% |
| Monounsaturated fat | 0.234g | 0g | 1% |
| Fats | 0.9g | 0.17g | 1% |
| Vitamin B5 | 0.116mg | 0.19mg | 1% |
| Protein | 11.6g | 10.9g | 1% |
| Net carbs | 28.1g | 0.73g | N/A |
| Sugar | 0.71g | N/A | |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.252mg | 0.125mg | 0% |
| Threonine | 0.451mg | 0.449mg | 0% |
| Isoleucine | 0.425mg | 0.661mg | 0% |
| Leucine | 0.64mg | 1.016mg | 0% |
| Lysine | 0.592mg | 0.806mg | 0% |
| Methionine | 0.143mg | 0.399mg | 0% |
| Phenylalanine | 0.451mg | 0.686mg | 0% |
| Valine | 0.599mg | 0.809mg | 0% |
| Histidine | 0.241mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
75%
17%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 131mg)
Which food is cheaper?
Winged bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.222g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.