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  6. Winged bean vs. Hash browns

Winged bean vs. Hash browns — In-Depth Nutrition Comparison

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A recap on the 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

Winged bean vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
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.
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Hash browns 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

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
3% 17% 29% 49% 2%
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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
16% 49% 35%
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%

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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.