Winged bean vs. Nutmeg — In-Depth Nutrition Comparison
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The main differences between winged bean and nutmeg
- Winged bean is richer in copper, vitamin B2, and potassium, yet nutmeg is richer in manganese, magnesium, phosphorus, calcium, folate, and iron.
- Daily need coverage for saturated fat for nutmeg is 129% higher.
- Winged bean contains 3 times more vitamin B2 than nutmeg. Winged bean contains 0.149mg of vitamin B2, while nutmeg contains 0.057mg.
- Winged bean contains less saturated fat.
- Nutmeg has a lower glycemic index than winged bean.
Food types used in this article are Winged bean tuber, raw and Spices, nutmeg, ground.
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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.
| Contains more PotassiumPotassium | +67.4% |
| Contains more CopperCopper | +35% |
| Contains more MagnesiumMagnesium | +662.5% |
| Contains more CalciumCalcium | +513.3% |
| Contains more IronIron | +52% |
| Contains more ZincZinc | +54.7% |
| Contains more PhosphorusPhosphorus | +373.3% |
| Contains less SodiumSodium | -54.3% |
| Contains more ManganeseManganese | +445.1% |
| Contains more SeleniumSelenium | +128.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +161.4% |
| Contains more Vitamin B3Vitamin B3 | +26.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +113.3% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.222g | 25.94g | 117% |
| Manganese | 0.532mg | 2.9mg | 103% |
| Fiber | 20.8g | 83% | |
| Fats | 0.9g | 36.31g | 54% |
| Copper | 1.386mg | 1.027mg | 40% |
| Magnesium | 24mg | 183mg | 38% |
| Phosphorus | 45mg | 213mg | 24% |
| Calories | 148kcal | 525kcal | 19% |
| Calcium | 30mg | 184mg | 15% |
| Folate | 19µg | 76µg | 14% |
| Iron | 2mg | 3.04mg | 13% |
| Protein | 11.6g | 5.84g | 12% |
| Potassium | 586mg | 350mg | 7% |
| Carbs | 28.1g | 49.29g | 7% |
| Zinc | 1.39mg | 2.15mg | 7% |
| Monounsaturated fat | 0.234g | 3.22g | 7% |
| Vitamin B6 | 0.075mg | 0.16mg | 7% |
| Vitamin B2 | 0.149mg | 0.057mg | 7% |
| Vitamin B1 | 0.379mg | 0.346mg | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Selenium | 0.7µg | 1.6µg | 2% |
| Choline | 8.8mg | 2% | |
| Vitamin B3 | 1.64mg | 1.299mg | 2% |
| Vitamin B5 | 0.116mg | 2% | |
| Vitamin A | 0µg | 5µg | 1% |
| Polyunsaturated fat | 0.174g | 0.35g | 1% |
| Sodium | 35mg | 16mg | 1% |
| Net carbs | 28.1g | 28.49g | N/A |
| Sugar | 2.99g | N/A | |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.451mg | 0% | |
| Isoleucine | 0.425mg | 0% | |
| Leucine | 0.64mg | 0% | |
| Lysine | 0.592mg | 0% | |
| Methionine | 0.143mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.599mg | 0% | |
| Histidine | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
| Contains more ProteinProtein | +98.6% |
| Contains more WaterWater | +821.3% |
| Contains more FatsFats | +3934.4% |
| Contains more CarbsCarbs | +75.4% |
| Contains more OtherOther | +16.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +1276.1% |
| Contains more Poly. FatPolyunsaturated fat | +101.1% |