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Winged bean vs. Mars — In-Depth Nutrition Comparison

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Differences between winged bean and mars

  • Winged bean has more iron, while mars has more calcium.
  • Mars's daily need coverage for saturated fat is 57% higher.
  • Mars contains 2 times less iron than winged bean. Winged bean contains 2mg of iron, while mars contains 0.86mg.
  • The amount of sodium in winged bean is lower.
  • Winged bean has a lower glycemic index. The glycemic index of winged bean is 32, while the glycemic index of mars is 62.

The food types used in this comparison are Winged bean tuber, raw and Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies.

Infographic

Winged bean vs Mars 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%
Mars
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 27% 0% 32% 0% 0% 0% 18% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +132.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -74.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +200%

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%
Mars
1
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 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Mars
3
4% 19% 72% 2% 2%
Protein: 4.28 g
Fats: 19.32 g
Carbs: 72.4 g
Water: 1.7 g
Other: 2.3 g
Contains more ProteinProtein +171%
Contains more WaterWater +3276.5%
Contains more FatsFats +2046.7%
Contains more CarbsCarbs +157.7%
Contains more OtherOther +15%

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
Mars
0
100%
Saturated fat: Sat. Fat 11.651 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

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 Mars
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Winged bean Mars DV% diff.
Copper 1.386mg 154%
Saturated fat 0.222g 11.651g 52%
Vitamin B1 0.379mg 32%
Fats 0.9g 19.32g 28%
Manganese 0.532mg 23%
Potassium 586mg 17%
Calories 148kcal 475kcal 16%
Protein 11.6g 4.28g 15%
Carbs 28.1g 72.4g 15%
Iron 2mg 0.86mg 14%
Zinc 1.39mg 13%
Vitamin B2 0.149mg 11%
Vitamin B3 1.64mg 10%
Fiber 2g 8%
Magnesium 24mg 6%
Phosphorus 45mg 6%
Vitamin B6 0.075mg 6%
Calcium 30mg 90mg 6%
Folate 19µg 5%
Cholesterol 0mg 12mg 4%
Sodium 35mg 136mg 4%
Vitamin B5 0.116mg 2%
Selenium 0.7µg 1%
Vitamin C 0mg 0.5mg 1%
Monounsaturated fat 0.234g 1%
Polyunsaturated fat 0.174g 1%
Net carbs 28.1g 70.4g N/A
Sugar 58.94g N/A
Trans fat 0g 0.131g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Mars
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
0%
Mars
Minerals Daily Need Coverage Score
75%
Winged bean
8%
Mars

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 58.94g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 101mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 11.429g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 30)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins

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. Mars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168814/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.