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  6. Winged bean vs. Marshmallow

Winged bean vs. Marshmallow — In-Depth Nutrition Comparison

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A recap on differences between winged bean and marshmallow

  • Winged bean is higher than marshmallow in copper, vitamin B1, manganese, iron, potassium, zinc, vitamin B2, vitamin B3, vitamin B6, and phosphorus.
  • Winged bean covers your daily copper needs 143% more than marshmallow.
  • Winged bean contains 379 times more vitamin B1 than marshmallow. While winged bean contains 0.379mg of vitamin B1, marshmallow contains only 0.001mg.
  • The glycemic index of winged bean is lower.

Food varieties used in this article are Winged bean tuber, raw and Candies, marshmallows.

Infographic

Winged bean vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +11620%
Contains more IronIron +769.6%
Contains more CopperCopper +1328.9%
Contains more ZincZinc +3375%
Contains more PhosphorusPhosphorus +462.5%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +6550%
Contains more SeleniumSelenium +142.9%

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% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin B1Vitamin B1 +37800%
Contains more Vitamin B2Vitamin B2 +14800%
Contains more Vitamin B3Vitamin B3 +2002.6%
Contains more Vitamin B5Vitamin B5 +2220%
Contains more Vitamin B6Vitamin B6 +2400%
Contains more FolateFolate +1800%
~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 Marshmallow DV% diff.
Copper 1.386mg 0.097mg 143%
Vitamin B1 0.379mg 0.001mg 32%
Manganese 0.532mg 0.008mg 23%
Iron 2mg 0.23mg 22%
Protein 11.6g 1.8g 20%
Carbs 28.1g 81.3g 18%
Potassium 586mg 5mg 17%
Zinc 1.39mg 0.04mg 12%
Vitamin B2 0.149mg 0.001mg 11%
Vitamin B3 1.64mg 0.078mg 10%
Calories 148kcal 318kcal 9%
Vitamin B6 0.075mg 0.003mg 6%
Magnesium 24mg 2mg 5%
Phosphorus 45mg 8mg 5%
Folate 19µg 1µg 5%
Calcium 30mg 3mg 3%
Sodium 35mg 80mg 2%
Selenium 0.7µg 1.7µg 2%
Vitamin B5 0.116mg 0.005mg 2%
Polyunsaturated fat 0.174g 0.047g 1%
Fats 0.9g 0.2g 1%
Saturated fat 0.222g 0.056g 1%
Net carbs 28.1g 81.2g N/A
Sugar 57.56g N/A
Fiber 0.1g 0%
Choline 0.1mg 0%
Monounsaturated fat 0.234g 0.08g 0%
Tryptophan 0.252mg 0mg 0%
Threonine 0.451mg 0.035mg 0%
Isoleucine 0.425mg 0.028mg 0%
Leucine 0.64mg 0.066mg 0%
Lysine 0.592mg 0.077mg 0%
Methionine 0.143mg 0.015mg 0%
Phenylalanine 0.451mg 0.042mg 0%
Valine 0.599mg 0.05mg 0%
Histidine 0.241mg 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +544.4%
Contains more FatsFats +350%
Contains more WaterWater +250%
Contains more OtherOther +566.7%
Contains more CarbsCarbs +189.3%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +192.5%
Contains more Poly. FatPolyunsaturated fat +270.2%
Contains less Sat. FatSaturated fat -74.8%

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.