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  6. Winged bean vs. Mustard

Winged bean vs. Mustard — In-Depth Nutrition Comparison

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A recap on differences between winged bean and mustard

  • Winged bean is higher in copper, vitamin B1, potassium, zinc, vitamin B3, and vitamin B2, yet mustard is higher in selenium, phosphorus, and magnesium.
  • Winged bean covers your daily copper needs 146% more than mustard.
  • Winged bean contains 4 times more potassium than mustard. While winged bean contains 586mg of potassium, mustard contains only 152mg.
  • The amount of sodium in winged bean is lower.

Food varieties used in this article are Winged bean tuber, raw and Mustard, prepared, yellow.

Infographic

Winged bean vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +285.5%
Contains more IronIron +24.2%
Contains more CopperCopper +1773%
Contains more ZincZinc +117.2%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +26.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +110%
Contains more PhosphorusPhosphorus +140%
Contains more SeleniumSelenium +4685.7%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin B1Vitamin B1 +114.1%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B3Vitamin B3 +190.3%
Contains more FolateFolate +171.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +119%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Mustard DV% diff.
Copper 1.386mg 0.074mg 146%
Selenium 0.7µg 33.5µg 60%
Sodium 35mg 1104mg 46%
Vitamin B1 0.379mg 0.177mg 17%
Fiber 4g 16%
Protein 11.6g 3.74g 16%
Potassium 586mg 152mg 13%
Phosphorus 45mg 108mg 9%
Zinc 1.39mg 0.64mg 7%
Vitamin B3 1.64mg 0.565mg 7%
Carbs 28.1g 5.83g 7%
Vitamin B2 0.149mg 0.07mg 6%
Magnesium 24mg 48mg 6%
Manganese 0.532mg 0.422mg 5%
Monounsaturated fat 0.234g 2.182g 5%
Iron 2mg 1.61mg 5%
Choline 22.4mg 4%
Polyunsaturated fat 0.174g 0.774g 4%
Calories 148kcal 60kcal 4%
Fats 0.9g 3.34g 4%
Calcium 30mg 63mg 3%
Vitamin B5 0.116mg 0.254mg 3%
Folate 19µg 7µg 3%
Vitamin E 0.36mg 2%
Vitamin A 0µg 5µg 1%
Vitamin K 1.4µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 28.1g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Vitamin B6 0.075mg 0.07mg 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.222g 0.214g 0%
Tryptophan 0.252mg 0.009mg 0%
Threonine 0.451mg 0.167mg 0%
Isoleucine 0.425mg 0.146mg 0%
Leucine 0.64mg 0.292mg 0%
Lysine 0.592mg 0.264mg 0%
Methionine 0.143mg 0.076mg 0%
Phenylalanine 0.451mg 0.161mg 0%
Valine 0.599mg 0.189mg 0%
Histidine 0.241mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +210.2%
Contains more CarbsCarbs +382%
Contains more FatsFats +271.1%
Contains more WaterWater +45.9%
Contains more OtherOther +68.5%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +832.5%
Contains more Poly. FatPolyunsaturated fat +344.8%
~equal in Saturated fat ~0.214g

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.