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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.

Infographic

Winged bean vs Corn raw 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.
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 Manganese +226.4%
Contains more Selenium +16.7%
Contains more Magnesium +54.2%
Contains more Phosphorus +97.8%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
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 Manganese +226.4%
Contains more Selenium +16.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +254.7%
Contains more Carbs +50.3%
Contains more Other +217.5%
Contains more Fats +50%
Contains more Water +32.5%
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +254.7%
Contains more Carbs +50.3%
Contains more Other +217.5%
Contains more Fats +50%
Contains more Water +32.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -31.7%
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +179.9%
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -31.7%
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated 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.
Winged bean Corn raw
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 Corn raw Opinion
Net carbs 28.1g 16.7g Winged bean
Protein 11.6g 3.27g Winged bean
Fats 0.9g 1.35g Corn raw
Carbs 28.1g 18.7g Winged bean
Calories 148kcal 86kcal Winged bean
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Winged bean
Fiber 2g Corn raw
Calcium 30mg 2mg Winged bean
Iron 2mg 0.52mg Winged bean
Magnesium 24mg 37mg Corn raw
Phosphorus 45mg 89mg Corn raw
Potassium 586mg 270mg Winged bean
Sodium 35mg 15mg Corn raw
Zinc 1.39mg 0.46mg Winged bean
Copper 1.386mg 0.054mg Winged bean
Manganese 0.532mg 0.163mg Winged bean
Selenium 0.7µg 0.6µg Winged bean
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.379mg 0.155mg Winged bean
Vitamin B2 0.149mg 0.055mg Winged bean
Vitamin B3 1.64mg 1.77mg Corn raw
Vitamin B5 0.116mg 0.717mg Corn raw
Vitamin B6 0.075mg 0.093mg Corn raw
Folate 19µg 42µg Corn raw
Vitamin K 0.3µg Corn raw
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
Saturated Fat 0.222g 0.325g Winged bean
Monounsaturated Fat 0.234g 0.432g Corn raw
Polyunsaturated fat 0.174g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
18%
Corn raw
Minerals Daily Need Coverage Score
75%
Winged bean
17%
Corn raw

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?
Corn raw
Corn raw contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - 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.