Winged bean vs. Garlic — In-Depth Nutrition Comparison
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The main differences between winged bean and garlic
- Winged bean is richer in copper, vitamin B1, and vitamin B3, yet garlic is richer in vitamin B6, manganese, vitamin C, selenium, phosphorus, calcium, and vitamin B5.
- Daily need coverage for copper for winged bean is 121% higher.
- Winged bean contains 2 times more vitamin B3 than garlic. Winged bean contains 1.64mg of vitamin B3, while garlic contains 0.7mg.
Food types used in this article are Winged bean tuber, raw and Garlic, raw.
Infographic
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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.
| Contains more PotassiumPotassium | +46.1% |
| Contains more IronIron | +17.6% |
| Contains more CopperCopper | +363.5% |
| Contains more ZincZinc | +19.8% |
| Contains more CalciumCalcium | +503.3% |
| Contains more PhosphorusPhosphorus | +240% |
| Contains less SodiumSodium | -51.4% |
| Contains more ManganeseManganese | +214.3% |
| Contains more SeleniumSelenium | +1928.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +89.5% |
| Contains more Vitamin B2Vitamin B2 | +35.5% |
| Contains more Vitamin B3Vitamin B3 | +134.3% |
| Contains more FolateFolate | +533.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +413.8% |
| Contains more Vitamin B6Vitamin B6 | +1546.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.299mg | 121% |
| Vitamin B6 | 0.075mg | 1.235mg | 89% |
| Manganese | 0.532mg | 1.672mg | 50% |
| Vitamin C | 0mg | 31.2mg | 35% |
| Selenium | 0.7µg | 14.2µg | 25% |
| Vitamin B1 | 0.379mg | 0.2mg | 15% |
| Phosphorus | 45mg | 153mg | 15% |
| Calcium | 30mg | 181mg | 15% |
| Vitamin B5 | 0.116mg | 0.596mg | 10% |
| Protein | 11.6g | 6.36g | 10% |
| Fiber | 2.1g | 8% | |
| Vitamin B3 | 1.64mg | 0.7mg | 6% |
| Potassium | 586mg | 401mg | 5% |
| Folate | 19µg | 3µg | 4% |
| Choline | 23.2mg | 4% | |
| Iron | 2mg | 1.7mg | 4% |
| Vitamin B2 | 0.149mg | 0.11mg | 3% |
| Carbs | 28.1g | 33.06g | 2% |
| Zinc | 1.39mg | 1.16mg | 2% |
| Sodium | 35mg | 17mg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Saturated fat | 0.222g | 0.089g | 1% |
| Monounsaturated fat | 0.234g | 0.011g | 1% |
| Polyunsaturated fat | 0.174g | 0.249g | 1% |
| Fats | 0.9g | 0.5g | 1% |
| Vitamin K | 1.7µg | 1% | |
| Calories | 148kcal | 149kcal | 0% |
| Net carbs | 28.1g | 30.96g | N/A |
| Magnesium | 24mg | 25mg | 0% |
| Sugar | 1g | N/A | |
| Tryptophan | 0.252mg | 0.066mg | 0% |
| Threonine | 0.451mg | 0.157mg | 0% |
| Isoleucine | 0.425mg | 0.217mg | 0% |
| Leucine | 0.64mg | 0.308mg | 0% |
| Lysine | 0.592mg | 0.273mg | 0% |
| Methionine | 0.143mg | 0.076mg | 0% |
| Phenylalanine | 0.451mg | 0.183mg | 0% |
| Valine | 0.599mg | 0.291mg | 0% |
| Histidine | 0.241mg | 0.113mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
6.36 g
Fats:
0.5 g
Carbs:
33.06 g
Water:
58.58 g
Other:
1.5 g
| Contains more ProteinProtein | +82.4% |
| Contains more FatsFats | +80% |
| Contains more OtherOther | +33.3% |
| Contains more CarbsCarbs | +17.7% |
~equal in
Water
~58.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.249 g
| Contains more Mono. FatMonounsaturated fat | +2027.3% |
| Contains less Sat. FatSaturated fat | -59.9% |
| Contains more Poly. FatPolyunsaturated fat | +43.1% |