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  6. Winged bean vs. Kumquat

Winged bean vs. Kumquat — In-Depth Nutrition Comparison

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How are winged bean and kumquat different?

  • Winged bean has more copper, vitamin B1, manganese, iron, potassium, zinc, and vitamin B3; however, kumquat is richer in vitamin C and vitamin A.
  • Winged bean covers your daily need for copper, 143% more than kumquat.
  • Winged bean has 10 times more vitamin B1 than kumquat. Winged bean has 0.379mg of vitamin B1, while kumquat has 0.037mg.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of winged bean is 32.

Winged bean tuber, raw and Kumquats, raw types were used in this article.

Infographic

Winged bean vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +215.1%
Contains more IronIron +132.6%
Contains more CopperCopper +1358.9%
Contains more ZincZinc +717.6%
Contains more PhosphorusPhosphorus +136.8%
Contains more ManganeseManganese +294.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +106.7%
Contains less SodiumSodium -71.4%

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.
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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin B1Vitamin B1 +924.3%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B3Vitamin B3 +282.3%
Contains more Vitamin B6Vitamin B6 +108.3%
Contains more FolateFolate +11.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +79.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Kumquat DV% diff.
Copper 1.386mg 0.095mg 143%
Vitamin C 0mg 43.9mg 49%
Vitamin B1 0.379mg 0.037mg 29%
Fiber 6.5g 26%
Protein 11.6g 1.88g 19%
Manganese 0.532mg 0.135mg 17%
Iron 2mg 0.86mg 14%
Potassium 586mg 186mg 12%
Zinc 1.39mg 0.17mg 11%
Vitamin B3 1.64mg 0.429mg 8%
Vitamin B2 0.149mg 0.09mg 5%
Phosphorus 45mg 19mg 4%
Calories 148kcal 71kcal 4%
Carbs 28.1g 15.9g 4%
Calcium 30mg 62mg 3%
Vitamin B6 0.075mg 0.036mg 3%
Vitamin B5 0.116mg 0.208mg 2%
Vitamin A 0µg 15µg 2%
Choline 8.4mg 2%
Folate 19µg 17µg 1%
Saturated fat 0.222g 0.103g 1%
Selenium 0.7µg 0µg 1%
Vitamin E 0.15mg 1%
Sodium 35mg 10mg 1%
Magnesium 24mg 20mg 1%
Fats 0.9g 0.86g 0%
Net carbs 28.1g 9.4g N/A
Sugar 9.36g N/A
Monounsaturated fat 0.234g 0.154g 0%
Polyunsaturated fat 0.174g 0.171g 0%
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%

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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +517%
Contains more CarbsCarbs +76.7%
Contains more OtherOther +292.2%
Contains more WaterWater +40.9%
~equal in Fats ~0.86g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +51.9%
Contains less Sat. FatSaturated fat -53.6%
~equal in Polyunsaturated fat ~0.171g

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.