Winged bean vs. Corn raw — In-Depth Nutrition Comparison
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What are the main differences between Winged bean and Corn raw?
- Winged bean is richer in Copper, Vitamin B1, Iron, Manganese, Potassium, Zinc, and Vitamin B2, while Corn raw is higher in Vitamin B5, Vitamin C, and Phosphorus.
- Winged bean's daily need coverage for Copper is 148% higher.
- Corn raw has 4 times less Iron than Winged bean. Winged bean has 2mg of Iron, while Corn raw has 0.52mg.
We used Winged bean tuber, raw and Corn, sweet, yellow, raw types in this 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +1400% |
| Contains more PotassiumPotassium | +117% |
| Contains more IronIron | +284.6% |
| Contains more CopperCopper | +2466.7% |
| Contains more ZincZinc | +202.2% |
| Contains more ManganeseManganese | +226.4% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more MagnesiumMagnesium | +54.2% |
| Contains more PhosphorusPhosphorus | +97.8% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +144.5% |
| Contains more Vitamin B2Vitamin B2 | +170.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +518.1% |
| Contains more Vitamin B6Vitamin B6 | +24% |
| Contains more FolateFolate | +121.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
3.27 g
Fats:
1.35 g
Carbs:
18.7 g
Water:
76.05 g
Other:
0.63 g
| Contains more ProteinProtein | +254.7% |
| Contains more CarbsCarbs | +50.3% |
| Contains more OtherOther | +217.5% |
| Contains more FatsFats | +50% |
| Contains more WaterWater | +32.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.222 g
Monounsaturated Fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated Fat:
Sat. Fat
0.325 g
Monounsaturated Fat:
Mono. Fat
0.432 g
Polyunsaturated fat:
Poly. Fat
0.487 g
| Contains less Sat. FatSaturated Fat | -31.7% |
| Contains more Mono. FatMonounsaturated Fat | +84.6% |
| Contains more Poly. FatPolyunsaturated fat | +179.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 148kcal | 86kcal |
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| Protein | 11.6g | 3.27g |
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| Fats | 0.9g | 1.35g |
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| Vitamin C | 0mg | 6.8mg |
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| Net carbs | 28.1g | 16.7g |
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| Carbs | 28.1g | 18.7g |
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| Magnesium | 24mg | 37mg |
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| Calcium | 30mg | 2mg |
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| Potassium | 586mg | 270mg |
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| Iron | 2mg | 0.52mg |
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| Sugar | 6.26g |
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| Fiber | 2g |
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| Copper | 1.386mg | 0.054mg |
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| Zinc | 1.39mg | 0.46mg |
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| Starch | 5.7g |
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| Phosphorus | 45mg | 89mg |
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| Sodium | 35mg | 15mg |
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| Vitamin A | 0IU | 187IU |
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| Vitamin A | 0µg | 9µg |
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| Vitamin E | 0.07mg |
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| Manganese | 0.532mg | 0.163mg |
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| Selenium | 0.7µg | 0.6µg |
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| Vitamin B1 | 0.379mg | 0.155mg |
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| Vitamin B2 | 0.149mg | 0.055mg |
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| Vitamin B3 | 1.64mg | 1.77mg |
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| Vitamin B5 | 0.116mg | 0.717mg |
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| Vitamin B6 | 0.075mg | 0.093mg |
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| Vitamin K | 0.3µg |
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| Folate | 19µg | 42µg |
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| Choline | 23mg |
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| Saturated Fat | 0.222g | 0.325g |
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| Monounsaturated Fat | 0.234g | 0.432g |
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| Polyunsaturated fat | 0.174g | 0.487g |
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| Tryptophan | 0.252mg | 0.023mg |
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| Threonine | 0.451mg | 0.129mg |
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| Isoleucine | 0.425mg | 0.129mg |
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| Leucine | 0.64mg | 0.348mg |
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| Lysine | 0.592mg | 0.137mg |
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| Methionine | 0.143mg | 0.067mg |
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| Phenylalanine | 0.451mg | 0.15mg |
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| Valine | 0.599mg | 0.185mg |
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| Histidine | 0.241mg | 0.089mg |
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| Fructose | 1.94g |
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| Omega-3 - ALA | 0.014g |
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| Omega-6 - Linoleic acid | 0.468g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
18%
Minerals Daily Need Coverage Score
75%
17%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (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 - 20)
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?
Corn raw contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)