Winged bean vs. Kiwi — In-Depth Nutrition Comparison
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What are the differences between winged bean and kiwi?
- Winged bean is higher in copper, vitamin B1, iron, manganese, zinc, vitamin B2, vitamin B3, and potassium; however, kiwi is richer in vitamin C.
- Winged bean's daily need coverage for copper is 140% more.
- Kiwi contains 14 times less vitamin B1 than winged bean. Winged bean contains 0.379mg of vitamin B1, while kiwi contains 0.027mg.
- Winged bean has a lower glycemic index (32) than kiwi (58).
We used Winged bean tuber, raw and Kiwifruit, green, raw types in this article.
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 MagnesiumMagnesium | +41.2% |
| Contains more PotassiumPotassium | +87.8% |
| Contains more IronIron | +545.2% |
| Contains more CopperCopper | +966.2% |
| Contains more ZincZinc | +892.9% |
| Contains more PhosphorusPhosphorus | +32.4% |
| Contains more ManganeseManganese | +442.9% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +13.3% |
| Contains less SodiumSodium | -91.4% |
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 | +1303.7% |
| Contains more Vitamin B2Vitamin B2 | +496% |
| Contains more Vitamin B3Vitamin B3 | +380.9% |
| Contains more Vitamin B6Vitamin B6 | +19% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +57.8% |
| Contains more FolateFolate | +31.6% |
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:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more ProteinProtein | +917.5% |
| Contains more FatsFats | +73.1% |
| Contains more CarbsCarbs | +91.7% |
| Contains more OtherOther | +227.9% |
| Contains more WaterWater | +44.7% |
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
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
| Contains more Mono. FatMonounsaturated fat | +397.9% |
| Contains less Sat. FatSaturated fat | -86.9% |
| Contains more Poly. FatPolyunsaturated fat | +64.9% |
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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 | 0.13mg | 140% |
| Vitamin C | 0mg | 92.7mg | 103% |
| Vitamin K | 40.3µg | 34% | |
| Vitamin B1 | 0.379mg | 0.027mg | 29% |
| Protein | 11.6g | 1.14g | 21% |
| Iron | 2mg | 0.31mg | 21% |
| Manganese | 0.532mg | 0.098mg | 19% |
| Fiber | 3g | 12% | |
| Zinc | 1.39mg | 0.14mg | 11% |
| Vitamin B2 | 0.149mg | 0.025mg | 10% |
| Vitamin E | 1.46mg | 10% | |
| Vitamin B3 | 1.64mg | 0.341mg | 8% |
| Potassium | 586mg | 312mg | 8% |
| Fructose | 4.35g | 5% | |
| Calories | 148kcal | 61kcal | 4% |
| Carbs | 28.1g | 14.66g | 4% |
| Magnesium | 24mg | 17mg | 2% |
| Folate | 19µg | 25µg | 2% |
| Phosphorus | 45mg | 34mg | 2% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Fats | 0.9g | 0.52g | 1% |
| Saturated fat | 0.222g | 0.029g | 1% |
| Sodium | 35mg | 3mg | 1% |
| Polyunsaturated fat | 0.174g | 0.287g | 1% |
| Vitamin B6 | 0.075mg | 0.063mg | 1% |
| Vitamin B5 | 0.116mg | 0.183mg | 1% |
| Choline | 7.8mg | 1% | |
| Net carbs | 28.1g | 11.66g | N/A |
| Calcium | 30mg | 34mg | 0% |
| Sugar | 8.99g | N/A | |
| Vitamin A | 0µg | 4µg | 0% |
| Monounsaturated fat | 0.234g | 0.047g | 0% |
| Tryptophan | 0.252mg | 0.015mg | 0% |
| Threonine | 0.451mg | 0.047mg | 0% |
| Isoleucine | 0.425mg | 0.051mg | 0% |
| Leucine | 0.64mg | 0.066mg | 0% |
| Lysine | 0.592mg | 0.061mg | 0% |
| Methionine | 0.143mg | 0.024mg | 0% |
| Phenylalanine | 0.451mg | 0.044mg | 0% |
| Valine | 0.599mg | 0.057mg | 0% |
| Histidine | 0.241mg | 0.027mg | 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%
39%
Minerals Daily Need Coverage Score
75%
14%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.193g)
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?
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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.