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Winged bean vs Maize - In-Depth Nutrition Comparison

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What are the main differences between Winged bean and Maize?

  • Winged bean is richer in Copper, Vitamin B1, Iron, Manganese, Potassium, Zinc, and Vitamin B2, while Maize is higher in Vitamin B5, Vitamin C, and Phosphorus.
  • Winged bean's daily need coverage for Copper is 148% higher.
  • Maize has 4 times less Iron than Winged bean. Winged bean has 2mg of Iron, while Maize has 0.52mg.

We used Winged bean tuber, raw and Corn, sweet, yellow, raw types in this comparison.

Infographic

Winged bean vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1400%
Contains more Iron +284.6%
Contains more Potassium +117%
Contains more Zinc +202.2%
Contains more Copper +2466.7%
Contains more Magnesium +54.2%
Contains more Phosphorus +97.8%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +1400%
Contains more Iron +284.6%
Contains more Potassium +117%
Contains more Zinc +202.2%
Contains more Copper +2466.7%
Contains more Magnesium +54.2%
Contains more Phosphorus +97.8%
Contains less Sodium -57.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Maize
Contains more Vitamin B1 +144.5%
Contains more Vitamin B2 +170.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +518.1%
Contains more Vitamin B6 +24%
Contains more Folate +121.1%
Equal in Vitamin B3 - 1.77
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin B1 +144.5%
Contains more Vitamin B2 +170.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +518.1%
Contains more Vitamin B6 +24%
Contains more Folate +121.1%
Equal in Vitamin B3 - 1.77

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Maize
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Maize Opinion
Net carbs 28.1g 16.7g Winged bean
Protein 11.6g 3.27g Winged bean
Fats 0.9g 1.35g Maize
Carbs 28.1g 18.7g Winged bean
Calories 148kcal 86kcal Winged bean
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar g 6.26g Winged bean
Fiber g 2g Maize
Calcium 30mg 2mg Winged bean
Iron 2mg 0.52mg Winged bean
Magnesium 24mg 37mg Maize
Phosphorus 45mg 89mg Maize
Potassium 586mg 270mg Winged bean
Sodium 35mg 15mg Maize
Zinc 1.39mg 0.46mg Winged bean
Copper 1.386mg 0.054mg Winged bean
Vitamin A 0IU 187IU Maize
Vitamin E mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.379mg 0.155mg Winged bean
Vitamin B2 0.149mg 0.055mg Winged bean
Vitamin B3 1.64mg 1.77mg Maize
Vitamin B5 0.116mg 0.717mg Maize
Vitamin B6 0.075mg 0.093mg Maize
Folate 19µg 42µg Maize
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Maize
Tryptophan 0.252mg 0.023mg Winged bean
Threonine 0.451mg 0.129mg Winged bean
Isoleucine 0.425mg 0.129mg Winged bean
Leucine 0.64mg 0.348mg Winged bean
Lysine 0.592mg 0.137mg Winged bean
Methionine 0.143mg 0.067mg Winged bean
Phenylalanine 0.451mg 0.15mg Winged bean
Valine 0.599mg 0.185mg Winged bean
Histidine 0.241mg 0.089mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.222g 0.325g Winged bean
Monounsaturated Fat 0.234g 0.432g Maize
Polyunsaturated fat 0.174g 0.487g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Maize
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
18
Maize
Mineral Summary Score
85
Winged bean
18
Maize

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
20%
Maize
Carbohydrates
28%
Winged bean
19%
Maize
Fats
4%
Winged bean
6%
Maize

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 6.26g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.