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.
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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 | +∞% |
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% |
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