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  6. Winged bean vs. Halibut raw

Winged bean vs. Halibut raw — In-Depth Nutrition Comparison

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What are the differences between winged bean and halibut raw?

  • Winged bean is higher in copper, vitamin B1, manganese, and iron; however, halibut raw is richer in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Halibut raw's daily need coverage for vitamin D is 183% more.
  • Halibut raw contains 46 times less copper than winged bean. Winged bean contains 1.386mg of copper, while halibut raw contains 0.03mg.
  • Halibut raw has a lower glycemic index (0) than winged bean (32).

We used Winged bean tuber, raw and Fish, halibut, Greenland, raw types in this article.

Infographic

Winged bean vs Halibut raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +118.7%
Contains more IronIron +203%
Contains more CopperCopper +4520%
Contains more ZincZinc +247.5%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +4333.3%
Contains more PhosphorusPhosphorus +264.4%
Contains more SeleniumSelenium +5114.3%
~equal in Magnesium ~26mg

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%
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin B1Vitamin B1 +531.7%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more FolateFolate +1800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +115.5%
Contains more Vitamin B6Vitamin B6 +460%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~1.5mg

All nutrients comparison - raw data values

Nutrient Winged bean Halibut raw DV% diff.
Copper 1.386mg 0.03mg 151%
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 0.7µg 36.5µg 65%
Vitamin B12 0µg 1µg 42%
Vitamin B6 0.075mg 0.42mg 27%
Vitamin B1 0.379mg 0.06mg 27%
Manganese 0.532mg 0.012mg 23%
Fats 0.9g 13.84g 20%
Monounsaturated fat 0.234g 8.378g 20%
Iron 2mg 0.66mg 17%
Phosphorus 45mg 164mg 17%
Cholesterol 0mg 46mg 15%
Choline 61.8mg 11%
Saturated fat 0.222g 2.419g 10%
Zinc 1.39mg 0.4mg 9%
Potassium 586mg 268mg 9%
Carbs 28.1g 0g 9%
Polyunsaturated fat 0.174g 1.367g 8%
Protein 11.6g 14.37g 6%
Vitamin E 0.73mg 5%
Vitamin B2 0.149mg 0.08mg 5%
Folate 19µg 1µg 5%
Calcium 30mg 3mg 3%
Vitamin B5 0.116mg 0.25mg 3%
Calories 148kcal 186kcal 2%
Vitamin A 0µg 14µg 2%
Sodium 35mg 80mg 2%
Vitamin B3 1.64mg 1.5mg 1%
Net carbs 28.1g 0g N/A
Magnesium 24mg 26mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.252mg 0.161mg 0%
Threonine 0.451mg 0.63mg 0%
Isoleucine 0.425mg 0.662mg 0%
Leucine 0.64mg 1.168mg 0%
Lysine 0.592mg 1.32mg 0%
Methionine 0.143mg 0.425mg 0%
Phenylalanine 0.451mg 0.561mg 0%
Valine 0.599mg 0.74mg 0%
Histidine 0.241mg 0.423mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g N/A

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +31.6%
Contains more ProteinProtein +23.9%
Contains more FatsFats +1437.8%
Contains more WaterWater +22.4%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +3480.3%
Contains more Poly. FatPolyunsaturated fat +685.6%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.