Winged bean vs. Hash browns — In-Depth Nutrition Comparison
Compare
A recap on differences between winged bean and hash browns
- Winged bean is higher in copper, vitamin B1, iron, manganese, zinc, and vitamin B2, yet hash browns are higher in vitamin B6 and phosphorus.
- Winged bean covers your daily copper needs 143% more than hash browns.
- Winged bean contains 4 times more vitamin B2 than hash browns. While winged bean contains 0.149mg of vitamin B2, hash browns contain only 0.038mg.
- The amount of saturated fat in winged bean is lower.
- The glycemic index of winged bean is lower.
Food varieties used in this article are Winged bean tuber, raw and Fast foods, potatoes, hash browns, round pieces or patty.
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.
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more CalciumCalcium | +57.9% |
| Contains more PotassiumPotassium | +65.1% |
| Contains more IronIron | +233.3% |
| Contains more CopperCopper | +1286% |
| Contains more ZincZinc | +286.1% |
| Contains less SodiumSodium | -93.8% |
| Contains more ManganeseManganese | +236.7% |
| Contains more SeleniumSelenium | +75% |
| Contains more PhosphorusPhosphorus | +117.8% |
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 | +176.6% |
| Contains more Vitamin B2Vitamin B2 | +292.1% |
| Contains more FolateFolate | +58.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +12.1% |
| Contains more Vitamin B5Vitamin B5 | +227.6% |
| Contains more Vitamin B6Vitamin B6 | +148% |
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:
2.58 g
Fats:
17.04 g
Carbs:
28.88 g
Water:
49.27 g
Other:
2.23 g
| Contains more ProteinProtein | +349.6% |
| Contains more WaterWater | +16.5% |
| Contains more FatsFats | +1793.3% |
| Contains more OtherOther | +11.5% |
~equal in
Carbs
~28.88g
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
2.54 g
Monounsaturated fat:
Mono. Fat
7.827 g
Polyunsaturated fat:
Poly. Fat
5.665 g
| Contains less Sat. FatSaturated fat | -91.3% |
| Contains more Mono. FatMonounsaturated fat | +3244.9% |
| Contains more Poly. FatPolyunsaturated fat | +3155.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 0.1mg | 143% |
| Polyunsaturated fat | 0.174g | 5.665g | 37% |
| Fats | 0.9g | 17.04g | 25% |
| Sodium | 35mg | 566mg | 23% |
| Vitamin B1 | 0.379mg | 0.137mg | 20% |
| Monounsaturated fat | 0.234g | 7.827g | 19% |
| Protein | 11.6g | 2.58g | 18% |
| Iron | 2mg | 0.6mg | 18% |
| Vitamin E | 2.62mg | 17% | |
| Manganese | 0.532mg | 0.158mg | 16% |
| Starch | 25.74g | 11% | |
| Saturated fat | 0.222g | 2.54g | 11% |
| Fiber | 2.7g | 11% | |
| Vitamin B6 | 0.075mg | 0.186mg | 9% |
| Zinc | 1.39mg | 0.36mg | 9% |
| Vitamin B2 | 0.149mg | 0.038mg | 9% |
| Phosphorus | 45mg | 98mg | 8% |
| Vitamin K | 9.9µg | 8% | |
| Potassium | 586mg | 355mg | 7% |
| Vitamin C | 0mg | 5.4mg | 6% |
| Calories | 148kcal | 272kcal | 6% |
| Vitamin B5 | 0.116mg | 0.38mg | 5% |
| Choline | 17.8mg | 3% | |
| Folate | 19µg | 12µg | 2% |
| Vitamin B3 | 1.64mg | 1.838mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Calcium | 30mg | 19mg | 1% |
| Magnesium | 24mg | 21mg | 1% |
| Carbs | 28.1g | 28.88g | 0% |
| Net carbs | 28.1g | 26.18g | N/A |
| Sugar | 0.56g | N/A | |
| Trans fat | 0g | 0.056g | N/A |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.451mg | 0% | |
| Isoleucine | 0.425mg | 0% | |
| Leucine | 0.64mg | 0% | |
| Lysine | 0.592mg | 0% | |
| Methionine | 0.143mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.599mg | 0% | |
| Histidine | 0.241mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.441g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.03g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 5.131g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
20%
Minerals Daily Need Coverage Score
75%
26%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 531mg)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 2.318g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food is cheaper?
Hash browns is cheaper (difference - $0.5)
Which food is richer in vitamins?
Hash browns is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)