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  6. Winged bean vs. Rainbow trout

Winged bean vs. Rainbow trout — In-Depth Nutrition Comparison

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How are winged bean and rainbow trout different?

  • Winged bean is higher in copper, manganese, vitamin B1, and iron; however, rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B5, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Winged bean contains 48 times more manganese than rainbow trout. While winged bean contains 0.532mg of manganese, rainbow trout contains only 0.011mg.
  • Rainbow trout has a lower glycemic index (0) than winged bean (32).

Winged bean tuber, raw and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Winged bean vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +55.4%
Contains more IronIron +545.2%
Contains more CopperCopper +2913%
Contains more ZincZinc +208.9%
Contains less SodiumSodium -31.4%
Contains more ManganeseManganese +4736.4%
Contains more PhosphorusPhosphorus +402.2%
Contains more SeleniumSelenium +3271.4%
~equal in Magnesium ~25mg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +215.8%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +239.5%
Contains more Vitamin B5Vitamin B5 +1337.1%
Contains more Vitamin B6Vitamin B6 +353.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Winged bean Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Copper 1.386mg 0.046mg 149%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.7µg 23.6µg 42%
Vitamin B5 0.116mg 1.667mg 31%
Phosphorus 45mg 226mg 26%
Vitamin B3 1.64mg 5.567mg 25%
Manganese 0.532mg 0.011mg 23%
Vitamin B1 0.379mg 0.12mg 22%
Iron 2mg 0.31mg 21%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.075mg 0.34mg 20%
Protein 11.6g 19.94g 17%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Polyunsaturated fat 0.174g 1.507g 9%
Vitamin A 0µg 84µg 9%
Zinc 1.39mg 0.45mg 9%
Carbs 28.1g 0g 9%
Fats 0.9g 6.18g 8%
Potassium 586mg 377mg 6%
Vitamin B2 0.149mg 0.09mg 5%
Saturated fat 0.222g 1.383g 5%
Monounsaturated fat 0.234g 1.979g 4%
Vitamin C 0mg 2.9mg 3%
Folate 19µg 11µg 2%
Sodium 35mg 51mg 1%
Calcium 30mg 25mg 1%
Calories 148kcal 141kcal 0%
Net carbs 28.1g 0g N/A
Magnesium 24mg 25mg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.047g N/A
Tryptophan 0.252mg 0.234mg 0%
Threonine 0.451mg 0.915mg 0%
Isoleucine 0.425mg 0.962mg 0%
Leucine 0.64mg 1.696mg 0%
Lysine 0.592mg 1.916mg 0%
Methionine 0.143mg 0.618mg 0%
Phenylalanine 0.451mg 0.815mg 0%
Valine 0.599mg 1.075mg 0%
Histidine 0.241mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +2400%
Contains more ProteinProtein +71.9%
Contains more FatsFats +586.7%
Contains more WaterWater +28.6%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +745.7%
Contains more Poly. FatPolyunsaturated fat +766.1%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.