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  6. Winged bean vs. Milk

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
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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.
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
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
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

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

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
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
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%

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.