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  6. Winged bean vs. Sardines

Winged bean vs. Sardines — In-Depth Nutrition Comparison

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What are the differences between winged bean and sardines?

  • Winged bean is higher in copper, vitamin B1, and manganese; however, sardines are richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3.
  • Sardines' daily need coverage for vitamin B12 is 373% more.
  • Sardines contain 7 times less copper than winged bean. Winged bean contains 1.386mg of copper, while sardines contain 0.186mg.
  • Sardines have a lower glycemic index (0) than winged bean (32).

We used Winged bean tuber, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Winged bean vs Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more PotassiumPotassium +47.6%
Contains more CopperCopper +645.2%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +392.6%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +1173.3%
Contains more IronIron +46%
Contains more PhosphorusPhosphorus +988.9%
Contains more SeleniumSelenium +7428.6%
~equal in Zinc ~1.31mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B1Vitamin B1 +373.8%
Contains more FolateFolate +90%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +52.3%
Contains more Vitamin B3Vitamin B3 +219.8%
Contains more Vitamin B5Vitamin B5 +453.4%
Contains more Vitamin B6Vitamin B6 +122.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Winged bean Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Copper 1.386mg 0.186mg 133%
Selenium 0.7µg 52.7µg 95%
Phosphorus 45mg 490mg 64%
Cholesterol 0mg 142mg 47%
Calcium 30mg 382mg 35%
Polyunsaturated fat 0.174g 5.148g 33%
Protein 11.6g 24.62g 26%
Vitamin B1 0.379mg 0.08mg 25%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B3 1.64mg 5.245mg 23%
Manganese 0.532mg 0.108mg 18%
Fats 0.9g 11.45g 16%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 35mg 307mg 12%
Iron 2mg 2.92mg 12%
Vitamin B5 0.116mg 0.642mg 11%
Monounsaturated fat 0.234g 3.869g 9%
Carbs 28.1g 0g 9%
Vitamin B6 0.075mg 0.167mg 7%
Vitamin B2 0.149mg 0.227mg 6%
Potassium 586mg 397mg 6%
Saturated fat 0.222g 1.528g 6%
Vitamin A 0µg 32µg 4%
Magnesium 24mg 39mg 4%
Calories 148kcal 208kcal 3%
Folate 19µg 10µg 2%
Vitamin K 2.6µg 2%
Zinc 1.39mg 1.31mg 1%
Net carbs 28.1g 0g N/A
Tryptophan 0.252mg 0.276mg 0%
Threonine 0.451mg 1.079mg 0%
Isoleucine 0.425mg 1.134mg 0%
Leucine 0.64mg 2.001mg 0%
Lysine 0.592mg 2.26mg 0%
Methionine 0.143mg 0.729mg 0%
Phenylalanine 0.451mg 0.961mg 0%
Valine 0.599mg 1.268mg 0%
Histidine 0.241mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +112.2%
Contains more FatsFats +1172.2%
Contains more OtherOther +116%
~equal in Water ~59.61g

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +1553.4%
Contains more Poly. FatPolyunsaturated fat +2858.6%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.