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  6. Winged bean vs. Millet raw

Winged bean vs. Millet raw — In-Depth Nutrition Comparison

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Significant differences between winged bean and millet raw

  • Winged bean has more copper and potassium; however, millet raw is richer in manganese, phosphorus, vitamin B6, magnesium, vitamin B3, folate, vitamin B5, and iron.
  • Winged bean covers your daily copper needs 71% more than millet raw.
  • Millet raw has 3 times less potassium than winged bean. Winged bean has 586mg of potassium, while millet raw has 195mg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of winged bean is 32.

Specific food types used in this comparison are Winged bean tuber, raw and Millet, raw.

Infographic

Winged bean vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +200.5%
Contains more CopperCopper +84.8%
Contains more MagnesiumMagnesium +375%
Contains more IronIron +50.5%
Contains more ZincZinc +20.9%
Contains more PhosphorusPhosphorus +533.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +206.8%
Contains more SeleniumSelenium +285.7%

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% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +94.6%
Contains more Vitamin B3Vitamin B3 +187.8%
Contains more Vitamin B5Vitamin B5 +631%
Contains more Vitamin B6Vitamin B6 +412%
Contains more FolateFolate +347.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Millet raw DV% diff.
Copper 1.386mg 0.75mg 71%
Manganese 0.532mg 1.632mg 48%
Fiber 8.5g 34%
Phosphorus 45mg 285mg 34%
Vitamin B6 0.075mg 0.384mg 24%
Magnesium 24mg 114mg 21%
Vitamin B3 1.64mg 4.72mg 19%
Folate 19µg 85µg 17%
Carbs 28.1g 72.85g 15%
Vitamin B5 0.116mg 0.848mg 15%
Polyunsaturated fat 0.174g 2.134g 13%
Iron 2mg 3.01mg 13%
Calories 148kcal 378kcal 12%
Potassium 586mg 195mg 12%
Vitamin B2 0.149mg 0.29mg 11%
Fats 0.9g 4.22g 5%
Vitamin B1 0.379mg 0.421mg 4%
Selenium 0.7µg 2.7µg 4%
Zinc 1.39mg 1.68mg 3%
Calcium 30mg 8mg 2%
Saturated fat 0.222g 0.723g 2%
Monounsaturated fat 0.234g 0.773g 1%
Protein 11.6g 11.02g 1%
Sodium 35mg 5mg 1%
Vitamin K 0.9µg 1%
Net carbs 28.1g 64.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.252mg 0.119mg 0%
Threonine 0.451mg 0.353mg 0%
Isoleucine 0.425mg 0.465mg 0%
Leucine 0.64mg 1.4mg 0%
Lysine 0.592mg 0.212mg 0%
Methionine 0.143mg 0.221mg 0%
Phenylalanine 0.451mg 0.58mg 0%
Valine 0.599mg 0.578mg 0%
Histidine 0.241mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +562.1%
Contains more FatsFats +368.9%
Contains more CarbsCarbs +159.3%
Contains more OtherOther +62%
~equal in Protein ~11.02g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -69.3%
Contains more Mono. FatMonounsaturated fat +230.3%
Contains more Poly. FatPolyunsaturated fat +1126.4%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.