Winged bean vs Maize - In-Depth Nutrition Comparison

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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

Winged bean

5

:

3

Maize

Contains more Iron +284.6%

Contains more Calcium +1400%

Contains more Potassium +117%

Contains more Copper +2466.7%

Contains more Zinc +202.2%

Contains more Magnesium +54.2%

Contains more Phosphorus +97.8%

Contains less Sodium -57.1%

Winged bean

Maize

Contains more Iron +284.6%

Contains more Calcium +1400%

Contains more Potassium +117%

Contains more Copper +2466.7%

Contains more Zinc +202.2%

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

Winged bean

2

:

8

Maize

Contains more Vitamin B1 +144.5%

Contains more Vitamin B2 +170.9%

Contains more Vitamin C +∞%

Contains more Vitamin A +∞%

Contains more Vitamin B5 +518.1%

Contains more Vitamin B6 +24%

Contains more Folate, total +121.1%

Equal in Vitamin B3 - 1.77

Winged bean

Maize

Contains more Vitamin B1 +144.5%

Contains more Vitamin B2 +170.9%

Contains more Vitamin C +∞%

Contains more Vitamin A +∞%

Contains more Vitamin B5 +518.1%

Contains more Vitamin B6 +24%

Contains more Folate, total +121.1%

Equal in Vitamin B3 - 1.77

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

12

14

Mineral Summary Score

46

13

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 the food

Protein

70%

20%

Carbohydrates

28%

19%

Fats

4%

6%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in Saturated Fat
Lower in glycemic index
Lower in price
Rich in minerals
Lower in Sodium
Rich in vitamins
Lower in Cholesterol	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Winged bean contains less Sugars (difference - 6.26g)

Which food is lower in Saturated Fat?

Winged bean is lower in Saturated Fat (difference - 0.103g)

Which food is lower in glycemic index?

Winged bean is lower in glycemic index (difference - 23)

Which food is cheaper?

Winged bean is cheaper (difference - $0.7)

Which food is richer in minerals?

Winged bean is relatively richer in minerals

Which food contains less Sodium?

Maize contains less Sodium (difference - 20mg)

Which food is richer in vitamins?

Maize is relatively richer in vitamins

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	148	86
Protein	11.6	3.27
Fats	0.9	1.35
Vitamin C	0	6.8
Carbs	28.1	18.7
Cholesterol	0	0
Vitamin D	0	0
Iron	2	0.52
Calcium	30	2
Potassium	586	270
Magnesium	24	37
Sugars		6.26
Fiber		2
Copper	1.386	0.054
Zinc	1.39	0.46
Starch		5.7
Phosphorus	45	89
Sodium	35	15
Vitamin A	0	187
Vitamin E		0.07
Vitamin D	0	0
Vitamin B1	0.379	0.155
Vitamin B2	0.149	0.055
Vitamin B3	1.64	1.77
Vitamin B5	0.116	0.717
Vitamin B6	0.075	0.093
Vitamin B12	0	0
Vitamin K		0.3
Folate, total	19	42
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.222	0.325
Monounsaturated Fat	0.234	0.432
Polyunsaturated fat	0.174	0.487
Tryptophan	0.252	0.023
Threonine	0.451	0.129
Isoleucine	0.425	0.129
Leucine	0.64	0.348
Lysine	0.592	0.137
Methionine	0.143	0.067
Phenylalanine	0.451	0.15
Valine	0.599	0.185
Histidine	0.241	0.089
Fructose		1.94