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  6. Winged bean vs. Caviar

Winged bean vs. Caviar — In-Depth Nutrition Comparison

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Differences between winged bean and caviar

  • Winged bean has more copper, while caviar has more vitamin B12, iron, selenium, vitamin B5, magnesium, phosphorus, and vitamin B2.
  • Caviar's daily need coverage for vitamin B12 is 833% higher.
  • Caviar contains 13 times less copper than winged bean. Winged bean contains 1.386mg of copper, while caviar contains 0.11mg.
  • The amount of sodium in winged bean is lower.
  • Caviar has a lower glycemic index. The glycemic index of caviar is 0, while the glycemic index of winged bean is 32.

The food types used in this comparison are Winged bean tuber, raw and Fish, caviar, black, and red, granular.

Infographic

Winged bean vs Caviar 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%
Caviar
Caviar
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +223.8%
Contains more CopperCopper +1160%
Contains more ZincZinc +46.3%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +964%
Contains more MagnesiumMagnesium +1150%
Contains more CalciumCalcium +816.7%
Contains more IronIron +494%
Contains more PhosphorusPhosphorus +691.1%
Contains more SeleniumSelenium +9257.1%

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%
Caviar
Caviar
10
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin B1Vitamin B1 +99.5%
Contains more Vitamin B3Vitamin B3 +1266.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +316.1%
Contains more Vitamin B5Vitamin B5 +2917.2%
Contains more Vitamin B6Vitamin B6 +326.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +163.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Winged bean Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Cholesterol 0mg 588mg 196%
Copper 1.386mg 0.11mg 142%
Iron 2mg 11.88mg 124%
Selenium 0.7µg 65.5µg 118%
Choline 490.9mg 89%
Vitamin B5 0.116mg 3.5mg 68%
Magnesium 24mg 300mg 66%
Sodium 35mg 1500mg 64%
Polyunsaturated fat 0.174g 7.405g 48%
Phosphorus 45mg 356mg 44%
Vitamin B2 0.149mg 0.62mg 36%
Vitamin A 0µg 271µg 30%
Protein 11.6g 24.6g 26%
Fats 0.9g 17.9g 26%
Calcium 30mg 275mg 25%
Manganese 0.532mg 0.05mg 21%
Vitamin B6 0.075mg 0.32mg 19%
Saturated fat 0.222g 4.06g 17%
Vitamin B1 0.379mg 0.19mg 16%
Vitamin D 0µg 2.9µg 15%
Vitamin D 0IU 117IU 15%
Vitamin E 1.89mg 13%
Potassium 586mg 181mg 12%
Monounsaturated fat 0.234g 4.631g 11%
Vitamin B3 1.64mg 0.12mg 10%
Carbs 28.1g 4g 8%
Folate 19µg 50µg 8%
Calories 148kcal 264kcal 6%
Zinc 1.39mg 0.95mg 4%
Vitamin K 0.6µg 1%
Net carbs 28.1g 4g N/A
Tryptophan 0.252mg 0.323mg 0%
Threonine 0.451mg 1.263mg 0%
Isoleucine 0.425mg 1.035mg 0%
Leucine 0.64mg 2.133mg 0%
Lysine 0.592mg 1.834mg 0%
Methionine 0.143mg 0.646mg 0%
Phenylalanine 0.451mg 1.071mg 0%
Valine 0.599mg 1.263mg 0%
Histidine 0.241mg 0.649mg 0%
Omega-3 - EPA 2.741g N/A
Omega-3 - DHA 3.8g N/A
Omega-3 - DPA 0.229g N/A

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
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more CarbsCarbs +602.5%
Contains more WaterWater +20.8%
Contains more ProteinProtein +112.1%
Contains more FatsFats +1888.9%
Contains more OtherOther +200%

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
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +1879.1%
Contains more Poly. FatPolyunsaturated fat +4155.7%

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.