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  6. Winged bean vs. Grape

Winged bean vs. Grape — In-Depth Nutrition Comparison

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Significant differences between winged bean and grapes

  • Winged bean has more copper, vitamin B1, iron, zinc, potassium, vitamin B3, and vitamin B2; however, grapes are richer in manganese.
  • Winged bean covers your daily copper needs 150% more than grapes.
  • Grapes have 35 times less zinc than winged bean. Winged bean has 1.39mg of zinc, while grapes have 0.04mg.
  • Grapes have a higher glycemic index. The glycemic index of grapes is 49, while the glycemic index of winged bean is 32.

Specific food types used in this comparison are Winged bean tuber, raw and Grapes, american type (slip skin), raw.

Infographic

Winged bean vs Grape 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%
Grape
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +380%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +206.8%
Contains more IronIron +589.7%
Contains more CopperCopper +3365%
Contains more ZincZinc +3375%
Contains more PhosphorusPhosphorus +350%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +35%

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%
Grape
Grape
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin B1Vitamin B1 +312%
Contains more Vitamin B2Vitamin B2 +161.4%
Contains more Vitamin B3Vitamin B3 +446.7%
Contains more Vitamin B5Vitamin B5 +383.3%
Contains more FolateFolate +375%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Grape DV% diff.
Copper 1.386mg 0.04mg 150%
Vitamin B1 0.379mg 0.092mg 24%
Protein 11.6g 0.63g 22%
Iron 2mg 0.29mg 21%
Zinc 1.39mg 0.04mg 12%
Vitamin K 14.6µg 12%
Potassium 586mg 191mg 12%
Vitamin B3 1.64mg 0.3mg 8%
Manganese 0.532mg 0.718mg 8%
Vitamin B2 0.149mg 0.057mg 7%
Magnesium 24mg 5mg 5%
Phosphorus 45mg 10mg 5%
Folate 19µg 4µg 4%
Calories 148kcal 67kcal 4%
Fiber 0.9g 4%
Vitamin C 0mg 4mg 4%
Carbs 28.1g 17.15g 4%
Vitamin B6 0.075mg 0.11mg 3%
Vitamin B5 0.116mg 0.024mg 2%
Calcium 30mg 14mg 2%
Monounsaturated fat 0.234g 0.014g 1%
Sodium 35mg 2mg 1%
Fats 0.9g 0.35g 1%
Choline 5.6mg 1%
Selenium 0.7µg 0.1µg 1%
Vitamin E 0.19mg 1%
Vitamin A 0µg 5µg 1%
Net carbs 28.1g 16.25g N/A
Sugar 16.25g N/A
Saturated fat 0.222g 0.114g 0%
Polyunsaturated fat 0.174g 0.102g 0%
Tryptophan 0.252mg 0.003mg 0%
Threonine 0.451mg 0.017mg 0%
Isoleucine 0.425mg 0.005mg 0%
Leucine 0.64mg 0.013mg 0%
Lysine 0.592mg 0.014mg 0%
Methionine 0.143mg 0.021mg 0%
Phenylalanine 0.451mg 0.013mg 0%
Valine 0.599mg 0.017mg 0%
Histidine 0.241mg 0.023mg 0%

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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +1741.3%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +63.8%
Contains more OtherOther +250.9%
Contains more WaterWater +41.6%

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +1571.4%
Contains more Poly. FatPolyunsaturated fat +70.6%
Contains less Sat. FatSaturated fat -48.6%

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.