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Winged bean vs. Fruit salad — In-Depth Nutrition Comparison

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Important differences between winged bean and fruit salad

  • Winged bean has more copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, and vitamin B3; however, fruit salad has more vitamin A.
  • Winged bean's daily need coverage for copper is 148% more.
  • Winged bean has 34 times more vitamin B1 than fruit salad. Winged bean has 0.379mg of vitamin B1, while fruit salad has 0.011mg.
  • Fruit salad has a higher glycemic index than winged bean.

The food varieties used in the comparison are Winged bean tuber, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Winged bean vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +405.2%
Contains more IronIron +700%
Contains more CopperCopper +2672%
Contains more ZincZinc +892.9%
Contains more PhosphorusPhosphorus +221.4%
Contains more ManganeseManganese +252.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -85.7%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +3345.5%
Contains more Vitamin B2Vitamin B2 +964.3%
Contains more Vitamin B3Vitamin B3 +360.7%
Contains more Vitamin B5Vitamin B5 +118.9%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more FolateFolate +533.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +2174.5%
Contains more FatsFats +2900%
Contains more CarbsCarbs +115.3%
Contains more OtherOther +669.2%
Contains more WaterWater +50.1%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +4580%
Contains more Poly. FatPolyunsaturated fat +1481.8%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Fruit salad
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Winged bean Fruit salad DV% diff.
Copper 1.386mg 0.05mg 148%
Vitamin B1 0.379mg 0.011mg 31%
Iron 2mg 0.25mg 22%
Protein 11.6g 0.51g 22%
Manganese 0.532mg 0.151mg 17%
Potassium 586mg 116mg 14%
Zinc 1.39mg 0.14mg 11%
Vitamin B2 0.149mg 0.014mg 10%
Vitamin B3 1.64mg 0.356mg 8%
Calories 148kcal 50kcal 5%
Carbs 28.1g 13.05g 5%
Fiber 1g 4%
Vitamin B6 0.075mg 0.027mg 4%
Vitamin C 0mg 3.3mg 4%
Folate 19µg 3µg 4%
Magnesium 24mg 8mg 4%
Phosphorus 45mg 14mg 4%
Vitamin A 0µg 30µg 3%
Calcium 30mg 11mg 2%
Polyunsaturated fat 0.174g 0.011g 1%
Sodium 35mg 5mg 1%
Saturated fat 0.222g 0.004g 1%
Monounsaturated fat 0.234g 0.005g 1%
Vitamin B5 0.116mg 0.053mg 1%
Fats 0.9g 0.03g 1%
Selenium 0.7µg 1%
Net carbs 28.1g 12.05g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Winged bean
3%
Fruit salad
Minerals Daily Need Coverage Score
75%
Winged bean
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.218g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.