Winged bean vs. Matzo — In-Depth Nutrition Comparison
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What are the main differences between winged bean and matzo?
- Winged bean is richer in copper, potassium, and zinc, while matzo is higher in selenium, iron, vitamin B3, vitamin B2, vitamin B5, phosphorus, and manganese.
- Winged bean's daily need coverage for copper is 147% higher.
- Matzo has 5 times less potassium than winged bean. Winged bean has 586mg of potassium, while matzo has 112mg.
We used Winged bean tuber, raw and Crackers, matzo, plain types in this comparison.
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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.
| Contains more CalciumCalcium | +130.8% |
| Contains more PotassiumPotassium | +423.2% |
| Contains more CopperCopper | +2210% |
| Contains more ZincZinc | +104.4% |
| Contains more IronIron | +58% |
| Contains more PhosphorusPhosphorus | +97.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +22.2% |
| Contains more SeleniumSelenium | +5171.4% |
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.
| Contains more FolateFolate | +11.8% |
| Contains more Vitamin B2Vitamin B2 | +95.3% |
| Contains more Vitamin B3Vitamin B3 | +137.3% |
| Contains more Vitamin B5Vitamin B5 | +281.9% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.06mg | 147% |
| Selenium | 0.7µg | 36.9µg | 66% |
| Carbs | 28.1g | 83.7g | 19% |
| Iron | 2mg | 3.16mg | 15% |
| Vitamin B3 | 1.64mg | 3.892mg | 14% |
| Potassium | 586mg | 112mg | 14% |
| Calories | 148kcal | 395kcal | 12% |
| Fiber | 3g | 12% | |
| Vitamin B2 | 0.149mg | 0.291mg | 11% |
| Vitamin B5 | 0.116mg | 0.443mg | 7% |
| Zinc | 1.39mg | 0.68mg | 6% |
| Phosphorus | 45mg | 89mg | 6% |
| Manganese | 0.532mg | 0.65mg | 5% |
| Vitamin B6 | 0.075mg | 0.115mg | 3% |
| Polyunsaturated fat | 0.174g | 0.603g | 3% |
| Protein | 11.6g | 10g | 3% |
| Choline | 10.8mg | 2% | |
| Sodium | 35mg | 0mg | 2% |
| Calcium | 30mg | 13mg | 2% |
| Folate | 19µg | 17µg | 1% |
| Vitamin B1 | 0.379mg | 0.387mg | 1% |
| Fats | 0.9g | 1.4g | 1% |
| Net carbs | 28.1g | 80.7g | N/A |
| Magnesium | 24mg | 25mg | 0% |
| Sugar | 0.29g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.222g | 0.226g | 0% |
| Monounsaturated fat | 0.234g | 0.127g | 0% |
| Tryptophan | 0.252mg | 0.116mg | 0% |
| Threonine | 0.451mg | 0.267mg | 0% |
| Isoleucine | 0.425mg | 0.371mg | 0% |
| Leucine | 0.64mg | 0.692mg | 0% |
| Lysine | 0.592mg | 0.193mg | 0% |
| Methionine | 0.143mg | 0.176mg | 0% |
| Phenylalanine | 0.451mg | 0.494mg | 0% |
| Valine | 0.599mg | 0.42mg | 0% |
| Histidine | 0.241mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
| Contains more ProteinProtein | +16% |
| Contains more WaterWater | +1234.9% |
| Contains more OtherOther | +233.3% |
| Contains more FatsFats | +55.6% |
| Contains more CarbsCarbs | +197.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
| Contains more Mono. FatMonounsaturated fat | +84.3% |
| Contains more Poly. FatPolyunsaturated fat | +246.6% |
~equal in
Saturated fat
~0.226g