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  6. Winged bean vs. Fish sauce

Winged bean vs. Fish sauce — In-Depth Nutrition Comparison

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How are winged bean and fish sauce different?

  • Winged bean has more copper, vitamin B1, iron, manganese, and zinc; however, fish sauce is richer in magnesium, vitamin B6, vitamin B12, and selenium.
  • Fish sauce covers your daily need for sodium, 340% more than winged bean.
  • Winged bean has 32 times more vitamin B1 than fish sauce. Winged bean has 0.379mg of vitamin B1, while fish sauce has 0.012mg.
  • Winged bean contains less sodium.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of fish sauce is 0.

Winged bean tuber, raw and Sauce, fish, ready-to-serve types were used in this article.

Infographic

Winged bean vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more PotassiumPotassium +103.5%
Contains more IronIron +156.4%
Contains more CopperCopper +2672%
Contains more ZincZinc +595%
Contains more PhosphorusPhosphorus +542.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +128.3%
Contains more MagnesiumMagnesium +629.2%
Contains more CalciumCalcium +43.3%
Contains more SeleniumSelenium +1200%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin B1Vitamin B1 +3058.3%
Contains more Vitamin B2Vitamin B2 +161.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B6Vitamin B6 +428%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +168.4%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.118mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Fish sauce DV% diff.
Sodium 35mg 7851mg 340%
Copper 1.386mg 0.05mg 148%
Magnesium 24mg 175mg 36%
Vitamin B1 0.379mg 0.012mg 31%
Vitamin B6 0.075mg 0.396mg 25%
Vitamin B12 0µg 0.48µg 20%
Selenium 0.7µg 9.1µg 15%
Iron 2mg 0.78mg 15%
Manganese 0.532mg 0.233mg 13%
Protein 11.6g 5.06g 13%
Zinc 1.39mg 0.2mg 11%
Potassium 586mg 288mg 9%
Carbs 28.1g 3.64g 8%
Folate 19µg 51µg 8%
Vitamin B2 0.149mg 0.057mg 7%
Calories 148kcal 35kcal 6%
Phosphorus 45mg 7mg 5%
Vitamin B3 1.64mg 2.313mg 4%
Choline 13.2mg 2%
Calcium 30mg 43mg 1%
Vitamin C 0mg 0.5mg 1%
Fats 0.9g 0.01g 1%
Saturated fat 0.222g 0.003g 1%
Monounsaturated fat 0.234g 0.002g 1%
Polyunsaturated fat 0.174g 0.003g 1%
Net carbs 28.1g 3.64g N/A
Sugar 3.64g N/A
Vitamin A 0µg 4µg 0%
Vitamin B5 0.116mg 0.118mg 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g 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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +129.2%
Contains more FatsFats +8900%
Contains more CarbsCarbs +672%
Contains more WaterWater +23.8%
Contains more OtherOther +911%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +11600%
Contains more Poly. FatPolyunsaturated fat +5700%
Contains less Sat. FatSaturated fat -98.6%

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.