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Winged bean vs. Minestrone — In-Depth Nutrition Comparison

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How are winged bean and minestrone different?

  • Winged bean is higher in copper, vitamin B1, iron, manganese, potassium, vitamin B2, zinc, and vitamin B3; however, minestrone is richer in vitamin A.
  • Daily need coverage for copper for winged bean is 148% higher.
  • Winged bean contains 17 times more vitamin B1 than minestrone. While winged bean contains 0.379mg of vitamin B1, minestrone contains only 0.022mg.
  • Winged bean has less sodium.
  • Winged bean has a lower glycemic index (32) than minestrone (47).

Winged bean tuber, raw and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Winged bean vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +350.8%
Contains more IronIron +426.3%
Contains more CopperCopper +2617.6%
Contains more ZincZinc +348.4%
Contains more PhosphorusPhosphorus +95.7%
Contains less SodiumSodium -86.2%
Contains more ManganeseManganese +250%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin B1Vitamin B1 +1622.7%
Contains more Vitamin B2Vitamin B2 +727.8%
Contains more Vitamin B3Vitamin B3 +319.4%
Contains more Vitamin B6Vitamin B6 +82.9%
Contains more FolateFolate +26.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +20.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +555.4%
Contains more CarbsCarbs +503%
Contains more OtherOther +66.7%
Contains more FatsFats +15.6%
Contains more WaterWater +59.1%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +23.9%
Contains more Poly. FatPolyunsaturated fat +164.4%
~equal in Saturated fat ~0.23g

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

All nutrients comparison - raw data values

Nutrient Winged bean Minestrone DV% diff.
Copper 1.386mg 0.051mg 148%
Vitamin B1 0.379mg 0.022mg 30%
Protein 11.6g 1.77g 20%
Iron 2mg 0.38mg 20%
Manganese 0.532mg 0.152mg 17%
Potassium 586mg 130mg 13%
Vitamin B2 0.149mg 0.018mg 10%
Zinc 1.39mg 0.31mg 10%
Sodium 35mg 254mg 10%
Carbs 28.1g 4.66g 8%
Vitamin B3 1.64mg 0.391mg 8%
Calories 148kcal 34kcal 6%
Magnesium 24mg 3mg 5%
Vitamin A 0µg 49µg 5%
Vitamin B6 0.075mg 0.041mg 3%
Phosphorus 45mg 23mg 3%
Calcium 30mg 14mg 2%
Fiber 0.4g 2%
Polyunsaturated fat 0.174g 0.46g 2%
Folate 19µg 15µg 1%
Selenium 0.7µg 1%
Vitamin C 0mg 0.5mg 1%
Fats 0.9g 1.04g 0%
Net carbs 28.1g 4.26g N/A
Cholesterol 0mg 1mg 0%
Vitamin B5 0.116mg 0.14mg 0%
Saturated fat 0.222g 0.23g 0%
Monounsaturated fat 0.234g 0.29g 0%
Tryptophan 0.252mg 0.013mg 0%
Threonine 0.451mg 0.043mg 0%
Isoleucine 0.425mg 0.054mg 0%
Leucine 0.64mg 0.098mg 0%
Lysine 0.592mg 0.076mg 0%
Methionine 0.143mg 0.018mg 0%
Phenylalanine 0.451mg 0.064mg 0%
Valine 0.599mg 0.074mg 0%
Histidine 0.241mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
75%
Winged bean
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 219mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.