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  6. Winged bean vs. Fruit salad

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

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Important differences between Winged bean and Fruit salad

  • Fruit salad has less Copper, Vitamin B1, Iron, Manganese, Potassium, Zinc, Vitamin B2, and Vitamin B3.
  • 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.

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.
Winged bean
Winged bean
9
:
1
Fruit salad
Fruit salad
Contains more Calcium +172.7%
Contains more Iron +700%
Contains more Magnesium +200%
Contains more Phosphorus +221.4%
Contains more Potassium +405.2%
Contains more Zinc +892.9%
Contains more Copper +2672%
Contains more Manganese +252.3%
Contains less Sodium -85.7%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +172.7%
Contains more Iron +700%
Contains more Magnesium +200%
Contains more Phosphorus +221.4%
Contains more Potassium +405.2%
Contains more Zinc +892.9%
Contains more Copper +2672%
Contains more Manganese +252.3%
Contains less Sodium -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.
Winged bean
Winged bean
6
:
2
Fruit salad
Fruit salad
Contains more Vitamin B1 +3345.5%
Contains more Vitamin B2 +964.3%
Contains more Vitamin B3 +360.7%
Contains more Vitamin B5 +118.9%
Contains more Vitamin B6 +177.8%
Contains more Folate +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin B1 +3345.5%
Contains more Vitamin B2 +964.3%
Contains more Vitamin B3 +360.7%
Contains more Vitamin B5 +118.9%
Contains more Vitamin B6 +177.8%
Contains more Folate +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Fruit salad
Fruit salad
Contains more Protein +2174.5%
Contains more Fats +2900%
Contains more Carbs +115.3%
Contains more Other +669.2%
Contains more Water +50.1%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +2174.5%
Contains more Fats +2900%
Contains more Carbs +115.3%
Contains more Other +669.2%
Contains more Water +50.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +4580%
Contains more Polyunsaturated fat +1481.8%
Contains less Saturated Fat -98.2%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +4580%
Contains more Polyunsaturated fat +1481.8%
Contains less Saturated 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Fruit salad Opinion
Net carbs 28.1g 12.05g Winged bean
Protein 11.6g 0.51g Winged bean
Fats 0.9g 0.03g Winged bean
Carbs 28.1g 13.05g Winged bean
Calories 148kcal 50kcal Winged bean
Fiber 1g Fruit salad
Calcium 30mg 11mg Winged bean
Iron 2mg 0.25mg Winged bean
Magnesium 24mg 8mg Winged bean
Phosphorus 45mg 14mg Winged bean
Potassium 586mg 116mg Winged bean
Sodium 35mg 5mg Fruit salad
Zinc 1.39mg 0.14mg Winged bean
Copper 1.386mg 0.05mg Winged bean
Manganese 0.532mg 0.151mg Winged bean
Selenium 0.7µg Winged bean
Vitamin A 0IU 600IU Fruit salad
Vitamin A RAE 0µg 30µg Fruit salad
Vitamin C 0mg 3.3mg Fruit salad
Vitamin B1 0.379mg 0.011mg Winged bean
Vitamin B2 0.149mg 0.014mg Winged bean
Vitamin B3 1.64mg 0.356mg Winged bean
Vitamin B5 0.116mg 0.053mg Winged bean
Vitamin B6 0.075mg 0.027mg Winged bean
Folate 19µg 3µg Winged bean
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.222g 0.004g Fruit salad
Monounsaturated Fat 0.234g 0.005g Winged bean
Polyunsaturated fat 0.174g 0.011g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Winged bean
6%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.