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  6. Winged bean vs. Egg white

Winged bean vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between Winged bean and Egg white

  • Winged bean has more Copper, Vitamin B1, Iron, Manganese, Potassium, Zinc, and Vitamin B3, however, Egg white is higher in Selenium, and Vitamin B2.
  • Winged bean covers your daily need of Copper 151% more than Egg white.
  • Winged bean has 95 times more Vitamin B1 than Egg white. While Winged bean has 0.379mg of Vitamin B1, Egg white has only 0.004mg.
  • Winged bean has less Sodium.

These are the specific foods used in this comparison Winged bean tuber, raw and Egg, white, raw, fresh.

Infographic

Winged bean vs Egg white 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.
Winged bean
Winged bean
9
:
1
Egg white
Egg white
Contains more Calcium +328.6%
Contains more Iron +2400%
Contains more Magnesium +118.2%
Contains more Phosphorus +200%
Contains more Potassium +259.5%
Contains less Sodium -78.9%
Contains more Zinc +4533.3%
Contains more Copper +5926.1%
Contains more Manganese +4736.4%
Contains more Selenium +2757.1%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +328.6%
Contains more Iron +2400%
Contains more Magnesium +118.2%
Contains more Phosphorus +200%
Contains more Potassium +259.5%
Contains less Sodium -78.9%
Contains more Zinc +4533.3%
Contains more Copper +5926.1%
Contains more Manganese +4736.4%
Contains more Selenium +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.
Winged bean
Winged bean
4
:
5
Egg white
Egg white
Contains more Vitamin B1 +9375%
Contains more Vitamin B3 +1461.9%
Contains more Vitamin B6 +1400%
Contains more Folate +375%
Contains more Vitamin B2 +194.6%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B12 +∞%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin B1 +9375%
Contains more Vitamin B3 +1461.9%
Contains more Vitamin B6 +1400%
Contains more Folate +375%
Contains more Vitamin B2 +194.6%
Contains more Vitamin B5 +63.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Egg white
Egg white
Contains more Fats +429.4%
Contains more Carbs +3749.3%
Contains more Other +217.5%
Contains more Water +52.6%
Equal in Protein - 10.9
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +429.4%
Contains more Carbs +3749.3%
Contains more Other +217.5%
Contains more Water +52.6%
Equal in Protein - 10.9

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 Egg white
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Egg white Opinion
Net carbs 28.1g 0.73g Winged bean
Protein 11.6g 10.9g Winged bean
Fats 0.9g 0.17g Winged bean
Carbs 28.1g 0.73g Winged bean
Calories 148kcal 52kcal Winged bean
Fructose 0.07g Egg white
Sugar 0.71g Winged bean
Calcium 30mg 7mg Winged bean
Iron 2mg 0.08mg Winged bean
Magnesium 24mg 11mg Winged bean
Phosphorus 45mg 15mg Winged bean
Potassium 586mg 163mg Winged bean
Sodium 35mg 166mg Winged bean
Zinc 1.39mg 0.03mg Winged bean
Copper 1.386mg 0.023mg Winged bean
Manganese 0.532mg 0.011mg Winged bean
Selenium 0.7µg 20µg Egg white
Vitamin B1 0.379mg 0.004mg Winged bean
Vitamin B2 0.149mg 0.439mg Egg white
Vitamin B3 1.64mg 0.105mg Winged bean
Vitamin B5 0.116mg 0.19mg Egg white
Vitamin B6 0.075mg 0.005mg Winged bean
Folate 19µg 4µg Winged bean
Vitamin B12 0µg 0.09µg Egg white
Tryptophan 0.252mg 0.125mg Winged bean
Threonine 0.451mg 0.449mg Winged bean
Isoleucine 0.425mg 0.661mg Egg white
Leucine 0.64mg 1.016mg Egg white
Lysine 0.592mg 0.806mg Egg white
Methionine 0.143mg 0.399mg Egg white
Phenylalanine 0.451mg 0.686mg Egg white
Valine 0.599mg 0.809mg Egg white
Histidine 0.241mg 0.29mg Egg white
Saturated Fat 0.222g 0g Egg white
Monounsaturated Fat 0.234g 0g Winged bean
Polyunsaturated fat 0.174g 0g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Winged bean
11%
Egg white
Minerals Daily Need Coverage Score
75%
Winged bean
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 131mg)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.222g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
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.

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.