Winged bean vs. Ginger — In-Depth Nutrition Comparison
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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
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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 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% |
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 | +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% |
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:
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
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
0.203 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.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
75%
23%
Comparison summary
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Ginger contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Ginger is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
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.