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  6. Winged bean vs. Salmon raw

Winged bean vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between winged bean and salmon raw

  • Winged bean is higher in copper and manganese, yet salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, and vitamin B2.
  • Salmon raw covers your daily vitamin B12 needs 133% more than winged bean.
  • Winged bean contains 33 times more manganese than salmon raw. While winged bean contains 0.532mg of manganese, salmon raw contains only 0.016mg.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Winged bean tuber, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Winged bean vs Salmon raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +19.6%
Contains more IronIron +150%
Contains more CopperCopper +454.4%
Contains more ZincZinc +117.2%
Contains less SodiumSodium -20.5%
Contains more ManganeseManganese +3225%
Contains more MagnesiumMagnesium +20.8%
Contains more PhosphorusPhosphorus +344.4%
Contains more SeleniumSelenium +5114.3%

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%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin B1Vitamin B1 +67.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +155%
Contains more Vitamin B3Vitamin B3 +379.3%
Contains more Vitamin B5Vitamin B5 +1334.5%
Contains more Vitamin B6Vitamin B6 +990.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +31.6%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Copper 1.386mg 0.25mg 126%
Selenium 0.7µg 36.5µg 65%
Vitamin B6 0.075mg 0.818mg 57%
Vitamin B3 1.64mg 7.86mg 39%
Vitamin B5 0.116mg 1.664mg 31%
Manganese 0.532mg 0.016mg 22%
Phosphorus 45mg 200mg 22%
Vitamin B2 0.149mg 0.38mg 18%
Cholesterol 0mg 55mg 18%
Protein 11.6g 19.84g 16%
Polyunsaturated fat 0.174g 2.539g 16%
Iron 2mg 0.8mg 15%
Vitamin B1 0.379mg 0.226mg 13%
Carbs 28.1g 0g 9%
Fats 0.9g 6.34g 8%
Zinc 1.39mg 0.64mg 7%
Monounsaturated fat 0.234g 2.103g 5%
Potassium 586mg 490mg 3%
Saturated fat 0.222g 0.981g 3%
Calcium 30mg 12mg 2%
Folate 19µg 25µg 2%
Vitamin A 0µg 12µg 1%
Magnesium 24mg 29mg 1%
Calories 148kcal 142kcal 0%
Net carbs 28.1g 0g N/A
Sodium 35mg 44mg 0%
Tryptophan 0.252mg 0.222mg 0%
Threonine 0.451mg 0.87mg 0%
Isoleucine 0.425mg 0.914mg 0%
Leucine 0.64mg 1.613mg 0%
Lysine 0.592mg 1.822mg 0%
Methionine 0.143mg 0.587mg 0%
Phenylalanine 0.451mg 0.775mg 0%
Valine 0.599mg 1.022mg 0%
Histidine 0.241mg 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +71%
Contains more FatsFats +604.4%
Contains more WaterWater +19.3%
Contains more OtherOther +166%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +798.7%
Contains more Poly. FatPolyunsaturated fat +1359.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.