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  6. Winged bean vs. Corn raw

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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.
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%
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 23% 11% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.77mg
~equal in Vitamin B12 ~0µg

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
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 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
35% 37% 28%
Saturated Fat: Sat. Fat 0.222 g
Monounsaturated Fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
26% 35% 39%
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.
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
Calories 148kcal 86kcal Winged bean
Protein 11.6g 3.27g Winged bean
Fats 0.9g 1.35g Corn raw
Vitamin C 0mg 6.8mg Corn raw
Net carbs 28.1g 16.7g Winged bean
Carbs 28.1g 18.7g Winged bean
Magnesium 24mg 37mg Corn raw
Calcium 30mg 2mg Winged bean
Potassium 586mg 270mg Winged bean
Iron 2mg 0.52mg Winged bean
Sugar 6.26g Winged bean
Fiber 2g Corn raw
Copper 1.386mg 0.054mg Winged bean
Zinc 1.39mg 0.46mg Winged bean
Starch 5.7g Corn raw
Phosphorus 45mg 89mg Corn raw
Sodium 35mg 15mg Corn raw
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Manganese 0.532mg 0.163mg Winged bean
Selenium 0.7µg 0.6µg Winged bean
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
Vitamin K 0.3µg Corn raw
Folate 19µg 42µg Corn raw
Choline 23mg Corn raw
Saturated Fat 0.222g 0.325g Winged bean
Monounsaturated Fat 0.234g 0.432g Corn raw
Polyunsaturated fat 0.174g 0.487g 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
Fructose 1.94g Corn raw
Omega-3 - ALA 0.014g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
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.