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  6. Winged bean vs. Mandarin orange

Winged bean vs. Mandarin orange — In-Depth Nutrition Comparison

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What are the differences between winged bean and mandarin oranges?

  • Winged bean is higher in copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, and vitamin B3; however, mandarin oranges are richer in vitamin C and vitamin A.
  • Winged bean's daily need coverage for copper is 149% more.
  • Mandarin oranges contain 20 times less zinc than winged bean. Winged bean contains 1.39mg of zinc, while mandarin oranges contain 0.07mg.
  • Winged bean has a lower glycemic index (32) than mandarin oranges (47).

We used Winged bean tuber, raw and Tangerines, (mandarin oranges), raw types in this article.

Infographic

Winged bean vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +253%
Contains more IronIron +1233.3%
Contains more CopperCopper +3200%
Contains more ZincZinc +1885.7%
Contains more PhosphorusPhosphorus +125%
Contains more ManganeseManganese +1264.1%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +23.3%
Contains less SodiumSodium -94.3%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B1Vitamin B1 +553.4%
Contains more Vitamin B2Vitamin B2 +313.9%
Contains more Vitamin B3Vitamin B3 +336.2%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +86.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.078mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Mandarin orange DV% diff.
Copper 1.386mg 0.042mg 149%
Vitamin C 0mg 26.7mg 30%
Vitamin B1 0.379mg 0.058mg 27%
Iron 2mg 0.15mg 23%
Protein 11.6g 0.81g 22%
Manganese 0.532mg 0.039mg 21%
Zinc 1.39mg 0.07mg 12%
Potassium 586mg 166mg 12%
Vitamin B2 0.149mg 0.036mg 9%
Vitamin B3 1.64mg 0.376mg 8%
Fiber 1.8g 7%
Calories 148kcal 53kcal 5%
Carbs 28.1g 13.34g 5%
Phosphorus 45mg 20mg 4%
Vitamin A 0µg 34µg 4%
Fructose 2.4g 3%
Magnesium 24mg 12mg 3%
Vitamin B5 0.116mg 0.216mg 2%
Choline 10.2mg 2%
Selenium 0.7µg 0.1µg 1%
Folate 19µg 16µg 1%
Vitamin E 0.2mg 1%
Saturated fat 0.222g 0.039g 1%
Calcium 30mg 37mg 1%
Polyunsaturated fat 0.174g 0.065g 1%
Sodium 35mg 2mg 1%
Fats 0.9g 0.31g 1%
Net carbs 28.1g 11.54g N/A
Sugar 10.58g N/A
Vitamin B6 0.075mg 0.078mg 0%
Monounsaturated fat 0.234g 0.06g 0%
Tryptophan 0.252mg 0.002mg 0%
Threonine 0.451mg 0.016mg 0%
Isoleucine 0.425mg 0.017mg 0%
Leucine 0.64mg 0.028mg 0%
Lysine 0.592mg 0.032mg 0%
Methionine 0.143mg 0.002mg 0%
Phenylalanine 0.451mg 0.018mg 0%
Valine 0.599mg 0.021mg 0%
Histidine 0.241mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +1332.1%
Contains more FatsFats +190.3%
Contains more CarbsCarbs +110.6%
Contains more OtherOther +440.5%
Contains more WaterWater +48.4%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +290%
Contains more Poly. FatPolyunsaturated fat +167.7%
Contains less Sat. FatSaturated fat -82.4%

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.