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  6. Winged bean vs. Maple sugar

Winged bean vs. Maple sugar — In-Depth Nutrition Comparison

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How are winged bean and maple sugar different?

  • Winged bean is higher in copper, vitamin B1, vitamin B2, vitamin B3, potassium, phosphorus, and vitamin B6; however, maple sugar is richer in manganese, zinc, and calcium.
  • Daily need coverage for manganese for maple sugar is 169% higher.
  • Winged bean contains 42 times more vitamin B1 than maple sugar. While winged bean contains 0.379mg of vitamin B1, maple sugar contains only 0.009mg.
  • Winged bean has a lower glycemic index (32) than maple sugar (63).

Winged bean tuber, raw and Sugars, maple are the varieties used in this article.

Infographic

Winged bean vs Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +26.3%
Contains more PotassiumPotassium +113.9%
Contains more IronIron +24.2%
Contains more CopperCopper +1300%
Contains more PhosphorusPhosphorus +1400%
Contains more CalciumCalcium +200%
Contains more ZincZinc +336%
Contains less SodiumSodium -68.6%
Contains more ManganeseManganese +731.2%
Contains more SeleniumSelenium +14.3%

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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin B1Vitamin B1 +4111.1%
Contains more Vitamin B2Vitamin B2 +1046.2%
Contains more Vitamin B3Vitamin B3 +4000%
Contains more Vitamin B5Vitamin B5 +141.7%
Contains more Vitamin B6Vitamin B6 +2400%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Maple sugar DV% diff.
Manganese 0.532mg 4.422mg 169%
Copper 1.386mg 0.099mg 143%
Zinc 1.39mg 6.06mg 42%
Vitamin B1 0.379mg 0.009mg 31%
Protein 11.6g 0.1g 23%
Carbs 28.1g 90.9g 21%
Calories 148kcal 354kcal 10%
Vitamin B3 1.64mg 0.04mg 10%
Vitamin B2 0.149mg 0.013mg 10%
Potassium 586mg 274mg 9%
Phosphorus 45mg 3mg 6%
Calcium 30mg 90mg 6%
Vitamin B6 0.075mg 0.003mg 6%
Folate 19µg 0µg 5%
Iron 2mg 1.61mg 5%
Saturated fat 0.222g 0.036g 1%
Sodium 35mg 11mg 1%
Magnesium 24mg 19mg 1%
Fats 0.9g 0.2g 1%
Vitamin B5 0.116mg 0.048mg 1%
Net carbs 28.1g 90.9g N/A
Sugar 84.87g N/A
Selenium 0.7µg 0.8µg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.234g 0.064g 0%
Polyunsaturated fat 0.174g 0.1g 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +11500%
Contains more FatsFats +350%
Contains more WaterWater +617.5%
Contains more OtherOther +150%
Contains more CarbsCarbs +223.5%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +265.6%
Contains more Poly. FatPolyunsaturated fat +74%
Contains less Sat. FatSaturated fat -83.8%

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.