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  6. Winged bean vs. Endive

Winged bean vs. Endive — In-Depth Nutrition Comparison

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Important differences between winged bean and endive

  • Winged bean has more copper, vitamin B1, iron, potassium, vitamin B3, and vitamin B2; however, endive has more vitamin A, folate, vitamin B5, and vitamin C.
  • Winged bean's daily need coverage for copper is 143% more.
  • Winged bean has 5 times more vitamin B1 than endive. Winged bean has 0.379mg of vitamin B1, while endive has 0.08mg.
  • Endive has a higher glycemic index than winged bean.

The food varieties used in the comparison are Winged bean tuber, raw and Endive, raw.

Infographic

Winged bean vs Endive 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%
Endive
Endive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +86.6%
Contains more IronIron +141%
Contains more CopperCopper +1300%
Contains more ZincZinc +75.9%
Contains more PhosphorusPhosphorus +60.7%
Contains more ManganeseManganese +26.7%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +73.3%
Contains less SodiumSodium -37.1%

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.
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%
Endive
Endive
7
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin B1Vitamin B1 +373.8%
Contains more Vitamin B2Vitamin B2 +98.7%
Contains more Vitamin B3Vitamin B3 +310%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +675.9%
Contains more FolateFolate +647.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Endive DV% diff.
Vitamin K 231µg 193%
Copper 1.386mg 0.099mg 143%
Folate 19µg 142µg 31%
Vitamin B1 0.379mg 0.08mg 25%
Protein 11.6g 1.25g 21%
Vitamin B5 0.116mg 0.9mg 16%
Iron 2mg 0.83mg 15%
Vitamin A 0µg 108µg 12%
Fiber 3.1g 12%
Carbs 28.1g 3.35g 8%
Vitamin B3 1.64mg 0.4mg 8%
Potassium 586mg 314mg 8%
Calories 148kcal 17kcal 7%
Vitamin C 0mg 6.5mg 7%
Vitamin B2 0.149mg 0.075mg 6%
Zinc 1.39mg 0.79mg 5%
Manganese 0.532mg 0.42mg 5%
Vitamin B6 0.075mg 0.02mg 4%
Vitamin E 0.44mg 3%
Choline 16.8mg 3%
Phosphorus 45mg 28mg 2%
Calcium 30mg 52mg 2%
Magnesium 24mg 15mg 2%
Polyunsaturated fat 0.174g 0.087g 1%
Monounsaturated fat 0.234g 0.004g 1%
Saturated fat 0.222g 0.048g 1%
Fats 0.9g 0.2g 1%
Selenium 0.7µg 0.2µg 1%
Sodium 35mg 22mg 1%
Net carbs 28.1g 0.25g N/A
Sugar 0.25g N/A
Tryptophan 0.252mg 0.005mg 0%
Threonine 0.451mg 0.05mg 0%
Isoleucine 0.425mg 0.072mg 0%
Leucine 0.64mg 0.098mg 0%
Lysine 0.592mg 0.063mg 0%
Methionine 0.143mg 0.014mg 0%
Phenylalanine 0.451mg 0.053mg 0%
Valine 0.599mg 0.063mg 0%
Histidine 0.241mg 0.023mg 0%

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
Endive
Endive
1
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +828%
Contains more FatsFats +350%
Contains more CarbsCarbs +738.8%
Contains more OtherOther +41.8%
Contains more WaterWater +63.4%

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
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +5750%
Contains more Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated fat -78.4%

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.