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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
Winged bean
Winged bean
5
:
3
Maize
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Maize
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
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
Winged bean
2
:
8
Maize
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 +121.1%
Equal in Vitamin B3 - 1.77
Winged bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Maize
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
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 +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
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 the food
Protein
70%
Winged bean
20%
Maize
Carbohydrates
28%
Winged bean
19%
Maize
Fats
4%
Winged bean
6%
Maize

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.
Winged bean Maize
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (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)

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.