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  6. Winged bean vs. Corn

Winged bean vs. Corn — In-Depth Nutrition Comparison

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What are the differences between winged bean and corn?

  • Winged bean is higher in copper, vitamin B1, iron, manganese, potassium, vitamin B2, and zinc; however, corn is richer in vitamin B5, vitamin C, and vitamin A.
  • Winged bean's daily need coverage for copper is 149% more.
  • Corn contains 4 times less iron than winged bean. Winged bean contains 2mg of iron, while corn contains 0.45mg.
  • Winged bean has a lower glycemic index (32) than corn (52).

We used Winged bean tuber, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this article.

Infographic

Winged bean vs Corn 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%
Corn
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +168.8%
Contains more IronIron +344.4%
Contains more CopperCopper +2728.6%
Contains more ZincZinc +124.2%
Contains more ManganeseManganese +218.6%
Contains more SeleniumSelenium +250%
Contains more PhosphorusPhosphorus +71.1%
Contains less SodiumSodium -97.1%
~equal in Magnesium ~26mg

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%
Corn
Corn
8
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% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin B1Vitamin B1 +307.5%
Contains more Vitamin B2Vitamin B2 +161.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +582.8%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more FolateFolate +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.683mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Corn DV% diff.
Copper 1.386mg 0.049mg 149%
Vitamin B1 0.379mg 0.093mg 24%
Iron 2mg 0.45mg 19%
Protein 11.6g 3.41g 16%
Manganese 0.532mg 0.167mg 16%
Vitamin B5 0.116mg 0.792mg 14%
Potassium 586mg 218mg 11%
Fiber 2.4g 10%
Vitamin B2 0.149mg 0.057mg 7%
Zinc 1.39mg 0.62mg 7%
Vitamin C 0mg 5.5mg 6%
Phosphorus 45mg 77mg 5%
Choline 29.1mg 5%
Vitamin B6 0.075mg 0.139mg 5%
Polyunsaturated fat 0.174g 0.603g 3%
Calories 148kcal 96kcal 3%
Calcium 30mg 3mg 3%
Starch 7.17g 3%
Carbs 28.1g 20.98g 2%
Sodium 35mg 1mg 1%
Fats 0.9g 1.5g 1%
Vitamin A 0µg 13µg 1%
Folate 19µg 23µg 1%
Fructose 0.79g 1%
Vitamin E 0.09mg 1%
Selenium 0.7µg 0.2µg 1%
Net carbs 28.1g 18.58g N/A
Magnesium 24mg 26mg 0%
Sugar 4.54g N/A
Vitamin B3 1.64mg 1.683mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.222g 0.197g 0%
Monounsaturated fat 0.234g 0.374g 0%
Tryptophan 0.252mg 0.023mg 0%
Threonine 0.451mg 0.133mg 0%
Isoleucine 0.425mg 0.133mg 0%
Leucine 0.64mg 0.358mg 0%
Lysine 0.592mg 0.141mg 0%
Methionine 0.143mg 0.069mg 0%
Phenylalanine 0.451mg 0.155mg 0%
Valine 0.599mg 0.191mg 0%
Histidine 0.241mg 0.091mg 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
Corn
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +240.2%
Contains more CarbsCarbs +33.9%
Contains more OtherOther +185.7%
Contains more FatsFats +66.7%
Contains more WaterWater +27.9%

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
Corn
Corn
3
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -11.3%
Contains more Mono. FatMonounsaturated fat +59.8%
Contains more Poly. FatPolyunsaturated fat +246.6%

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.