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Winged bean vs. Milk — In-Depth Nutrition Comparison

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Differences between winged bean and milk

  • Winged bean has more copper, vitamin B1, iron, manganese, potassium, vitamin B3, and zinc, while milk has more vitamin B12, calcium, and vitamin D.
  • Winged bean's daily need coverage for copper is 153% higher.
  • Milk contains 177 times less manganese than winged bean. Winged bean contains 0.532mg of manganese, while milk contains 0.003mg.

The food types used in this comparison are Winged bean tuber, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Winged bean vs Milk 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%
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +118.2%
Contains more PotassiumPotassium +290.7%
Contains more IronIron +6566.7%
Contains more CopperCopper +13760%
Contains more ZincZinc +231%
Contains less SodiumSodium -20.5%
Contains more ManganeseManganese +17633.3%
Contains more CalciumCalcium +316.7%
Contains more PhosphorusPhosphorus +111.1%
Contains more SeleniumSelenium +371.4%

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.
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%
Milk
8
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin B1Vitamin B1 +1795%
Contains more Vitamin B3Vitamin B3 +1663.4%
Contains more Vitamin B6Vitamin B6 +102.7%
Contains more FolateFolate +280%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B5Vitamin B5 +211.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +244.2%
Contains more CarbsCarbs +463.1%
Contains more OtherOther +166.7%
Contains more WaterWater +56.7%
~equal in Fats ~0.97g

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
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -64.9%
Contains more Poly. FatPolyunsaturated fat +397.1%
Contains more Mono. FatMonounsaturated fat +18.4%

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

All nutrients comparison - raw data values

Nutrient Winged bean Milk DV% diff.
Copper 1.386mg 0.01mg 153%
Vitamin B1 0.379mg 0.02mg 30%
Iron 2mg 0.03mg 25%
Manganese 0.532mg 0.003mg 23%
Vitamin B12 0µg 0.47µg 20%
Protein 11.6g 3.37g 16%
Potassium 586mg 150mg 13%
Vitamin B3 1.64mg 0.093mg 10%
Calcium 30mg 125mg 10%
Zinc 1.39mg 0.42mg 9%
Carbs 28.1g 4.99g 8%
Phosphorus 45mg 95mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Vitamin A 0µg 58µg 6%
Calories 148kcal 42kcal 5%
Vitamin B5 0.116mg 0.361mg 5%
Selenium 0.7µg 3.3µg 5%
Folate 19µg 5µg 4%
Vitamin B6 0.075mg 0.037mg 3%
Choline 17.7mg 3%
Vitamin B2 0.149mg 0.185mg 3%
Magnesium 24mg 11mg 3%
Cholesterol 0mg 5mg 2%
Saturated fat 0.222g 0.633g 2%
Polyunsaturated fat 0.174g 0.035g 1%
Fats 0.9g 0.97g 0%
Net carbs 28.1g 4.99g N/A
Sugar 5.2g N/A
Sodium 35mg 44mg 0%
Vitamin E 0.01mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.234g 0.277g 0%
Tryptophan 0.252mg 0.043mg 0%
Threonine 0.451mg 0.143mg 0%
Isoleucine 0.425mg 0.174mg 0%
Leucine 0.64mg 0.319mg 0%
Lysine 0.592mg 0.282mg 0%
Methionine 0.143mg 0.088mg 0%
Phenylalanine 0.451mg 0.174mg 0%
Valine 0.599mg 0.22mg 0%
Histidine 0.241mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Milk
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
15%
Milk
Minerals Daily Need Coverage Score
75%
Winged bean
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 5.2g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 0.411g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.