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  6. Winged bean vs. Pork Meat

Winged bean vs. Pork Meat — In-Depth Nutrition Comparison

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Significant differences between winged bean and pork Meat

  • Winged bean has more copper and manganese; however, pork Meat is richer in selenium, vitamin B6, vitamin B1, vitamin B3, phosphorus, vitamin B12, and vitamin B2.
  • Winged bean covers your daily copper needs 142% more than pork Meat.
  • Pork Meat has 41 times less manganese than winged bean. Winged bean has 0.532mg of manganese, while pork Meat has 0.013mg.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of pork Meat is 0.

Specific food types used in this comparison are Winged bean tuber, raw and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Winged bean vs Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +39.2%
Contains more IronIron +73.9%
Contains more CopperCopper +1148.6%
Contains less SodiumSodium -38.6%
Contains more ManganeseManganese +3992.3%
Contains more MagnesiumMagnesium +20.8%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +493.3%
Contains more SeleniumSelenium +5357.1%

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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +150.7%
Contains more Vitamin B2Vitamin B2 +159.7%
Contains more Vitamin B3Vitamin B3 +353.2%
Contains more Vitamin B5Vitamin B5 +772.4%
Contains more Vitamin B6Vitamin B6 +885.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +129.9%
Contains more ProteinProtein +125.6%
Contains more FatsFats +290%
Contains more WaterWater +21%

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains less Sat. FatSaturated fat -81.5%
Contains more Mono. FatMonounsaturated fat +470.1%
Contains more Poly. FatPolyunsaturated fat +190.8%

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 Pork Meat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Pork Meat DV% diff.
Copper 1.386mg 0.111mg 142%
Selenium 0.7µg 38.2µg 68%
Vitamin B6 0.075mg 0.739mg 51%
Vitamin B1 0.379mg 0.95mg 48%
Vitamin B3 1.64mg 7.432mg 36%
Phosphorus 45mg 267mg 32%
Protein 11.6g 26.17g 29%
Vitamin B12 0µg 0.57µg 24%
Cholesterol 0mg 73mg 24%
Manganese 0.532mg 0.013mg 23%
Vitamin B5 0.116mg 1.012mg 18%
Vitamin B2 0.149mg 0.387mg 18%
Choline 88.9mg 16%
Iron 2mg 1.15mg 11%
Zinc 1.39mg 2.42mg 9%
Carbs 28.1g 0g 9%
Potassium 586mg 421mg 5%
Folate 19µg 0µg 5%
Saturated fat 0.222g 1.198g 4%
Fats 0.9g 3.51g 4%
Monounsaturated fat 0.234g 1.334g 3%
Calcium 30mg 6mg 2%
Polyunsaturated fat 0.174g 0.506g 2%
Vitamin E 0.08mg 1%
Vitamin D 0µg 0.2µg 1%
Magnesium 24mg 29mg 1%
Vitamin D 0IU 10IU 1%
Sodium 35mg 57mg 1%
Calories 148kcal 143kcal 0%
Net carbs 28.1g 0g N/A
Trans fat 0g 0.033g N/A
Tryptophan 0.252mg 0.275mg 0%
Threonine 0.451mg 1.175mg 0%
Isoleucine 0.425mg 1.288mg 0%
Leucine 0.64mg 2.229mg 0%
Lysine 0.592mg 2.427mg 0%
Methionine 0.143mg 0.721mg 0%
Phenylalanine 0.451mg 1.1mg 0%
Valine 0.599mg 1.367mg 0%
Histidine 0.241mg 1.13mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Pork Meat
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
63%
Pork Meat
Minerals Daily Need Coverage Score
75%
Winged bean
54%
Pork Meat

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 73mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 0.976g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in minerals?
?
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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.