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  6. Winged bean vs. Marmalade

Winged bean vs. Marmalade — In-Depth Nutrition Comparison

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Important differences between Winged bean and Marmalade

  • Winged bean has more Copper, Vitamin B1, Iron, Manganese, Potassium, Zinc, Vitamin B3, Vitamin B2, and Phosphorus, however, Marmalade has more Vitamin C.
  • Winged bean's daily need coverage for Copper is 144% more.
  • Winged bean has 76 times more Vitamin B1 than Marmalade. Winged bean has 0.379mg of Vitamin B1, while Marmalade has 0.005mg.

The food varieties used in the comparison are Winged bean tuber, raw and Marmalade, orange.

Infographic

Winged bean vs Marmalade 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.
Winged bean
Winged bean
9
:
1
Marmalade
Marmalade
Contains more Iron +1233.3%
Contains more Magnesium +1100%
Contains more Phosphorus +1025%
Contains more Potassium +1483.8%
Contains less Sodium -37.5%
Contains more Zinc +3375%
Contains more Copper +1440%
Contains more Manganese +2560%
Contains more Selenium +16.7%
Contains more Calcium +26.7%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Marmalade
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Contains more Iron +1233.3%
Contains more Magnesium +1100%
Contains more Phosphorus +1025%
Contains more Potassium +1483.8%
Contains less Sodium -37.5%
Contains more Zinc +3375%
Contains more Copper +1440%
Contains more Manganese +2560%
Contains more Selenium +16.7%
Contains more Calcium +26.7%

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.
Winged bean
Winged bean
6
:
4
Marmalade
Marmalade
Contains more Vitamin B1 +7480%
Contains more Vitamin B2 +496%
Contains more Vitamin B3 +3053.8%
Contains more Vitamin B5 +673.3%
Contains more Vitamin B6 +294.7%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Winged bean
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%
Marmalade
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 0%
Contains more Vitamin B1 +7480%
Contains more Vitamin B2 +496%
Contains more Vitamin B3 +3053.8%
Contains more Vitamin B5 +673.3%
Contains more Vitamin B6 +294.7%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Marmalade
Marmalade
Contains more Protein +3766.7%
Contains more Fats +∞%
Contains more Water +72.9%
Contains more Other +900%
Contains more Carbs +135.9%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Marmalade
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more Protein +3766.7%
Contains more Fats +∞%
Contains more Water +72.9%
Contains more Other +900%
Contains more Carbs +135.9%

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 Marmalade
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Marmalade Opinion
Net carbs 28.1g 65.6g Marmalade
Protein 11.6g 0.3g Winged bean
Fats 0.9g 0g Winged bean
Carbs 28.1g 66.3g Marmalade
Calories 148kcal 246kcal Marmalade
Sugar 60g Winged bean
Fiber 0.7g Marmalade
Calcium 30mg 38mg Marmalade
Iron 2mg 0.15mg Winged bean
Magnesium 24mg 2mg Winged bean
Phosphorus 45mg 4mg Winged bean
Potassium 586mg 37mg Winged bean
Sodium 35mg 56mg Winged bean
Zinc 1.39mg 0.04mg Winged bean
Copper 1.386mg 0.09mg Winged bean
Manganese 0.532mg 0.02mg Winged bean
Selenium 0.7µg 0.6µg Winged bean
Vitamin A 0IU 62IU Marmalade
Vitamin A RAE 0µg 3µg Marmalade
Vitamin E 0.06mg Marmalade
Vitamin C 0mg 4.8mg Marmalade
Vitamin B1 0.379mg 0.005mg Winged bean
Vitamin B2 0.149mg 0.025mg Winged bean
Vitamin B3 1.64mg 0.052mg Winged bean
Vitamin B5 0.116mg 0.015mg Winged bean
Vitamin B6 0.075mg 0.019mg Winged bean
Folate 19µg 9µg Winged bean
Tryptophan 0.252mg 0.003mg Winged bean
Threonine 0.451mg 0.005mg Winged bean
Isoleucine 0.425mg 0.008mg Winged bean
Leucine 0.64mg 0.007mg Winged bean
Lysine 0.592mg 0.015mg Winged bean
Methionine 0.143mg 0.006mg Winged bean
Phenylalanine 0.451mg 0.01mg Winged bean
Valine 0.599mg 0.013mg Winged bean
Histidine 0.241mg 0.006mg Winged bean
Saturated Fat 0.222g 0g Marmalade
Monounsaturated Fat 0.234g 0g Winged bean
Polyunsaturated fat 0.174g 0g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
75%
Winged bean
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 60g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 11)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.7)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.222g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.