Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Winged bean vs. Ginger — In-Depth Nutrition Comparison

Compare

A recap on differences between winged bean and ginger

  • Winged bean is higher in copper, vitamin B1, iron, manganese, zinc, vitamin B2, vitamin B3, and potassium, yet ginger is higher in vitamin B6 and vitamin C.
  • Winged bean covers your daily copper needs 129% more than ginger.
  • Winged bean contains 15 times more vitamin B1 than ginger. While winged bean contains 0.379mg of vitamin B1, ginger contains only 0.025mg.
  • The glycemic index of ginger is lower.

Food varieties used in this article are Winged bean tuber, raw and Ginger root, raw.

Infographic

Winged bean vs Ginger 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%
Ginger
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +41.2%
Contains more IronIron +233.3%
Contains more CopperCopper +513.3%
Contains more ZincZinc +308.8%
Contains more PhosphorusPhosphorus +32.4%
Contains more ManganeseManganese +132.3%
Contains more MagnesiumMagnesium +79.2%
Contains less SodiumSodium -62.9%
~equal in Selenium ~0.7µg

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%
Ginger
6
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin B1Vitamin B1 +1416%
Contains more Vitamin B2Vitamin B2 +338.2%
Contains more Vitamin B3Vitamin B3 +118.7%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +75%
Contains more Vitamin B6Vitamin B6 +113.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Ginger
1
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +537.4%
Contains more FatsFats +20%
Contains more CarbsCarbs +58.1%
Contains more OtherOther +159.7%
Contains more WaterWater +37.4%

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
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains more Mono. FatMonounsaturated fat +51.9%
Contains more Poly. FatPolyunsaturated fat +13%
~equal in Saturated fat ~0.203g

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 Ginger
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Ginger DV% diff.
Copper 1.386mg 0.226mg 129%
Vitamin B1 0.379mg 0.025mg 30%
Protein 11.6g 1.82g 20%
Iron 2mg 0.6mg 18%
Manganese 0.532mg 0.229mg 13%
Zinc 1.39mg 0.34mg 10%
Vitamin B2 0.149mg 0.034mg 9%
Fiber 2g 8%
Vitamin B6 0.075mg 0.16mg 7%
Vitamin C 0mg 5mg 6%
Vitamin B3 1.64mg 0.75mg 6%
Choline 28.8mg 5%
Magnesium 24mg 43mg 5%
Potassium 586mg 415mg 5%
Calories 148kcal 80kcal 3%
Carbs 28.1g 17.77g 3%
Vitamin E 0.26mg 2%
Phosphorus 45mg 34mg 2%
Vitamin B5 0.116mg 0.203mg 2%
Folate 19µg 11µg 2%
Sodium 35mg 13mg 1%
Calcium 30mg 16mg 1%
Fats 0.9g 0.75g 0%
Net carbs 28.1g 15.77g N/A
Sugar 1.7g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.222g 0.203g 0%
Monounsaturated fat 0.234g 0.154g 0%
Polyunsaturated fat 0.174g 0.154g 0%
Tryptophan 0.252mg 0.012mg 0%
Threonine 0.451mg 0.036mg 0%
Isoleucine 0.425mg 0.051mg 0%
Leucine 0.64mg 0.074mg 0%
Lysine 0.592mg 0.057mg 0%
Methionine 0.143mg 0.013mg 0%
Phenylalanine 0.451mg 0.045mg 0%
Valine 0.599mg 0.073mg 0%
Histidine 0.241mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Ginger
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
9%
Ginger
Minerals Daily Need Coverage Score
75%
Winged bean
23%
Ginger

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Ginger
Ginger is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.