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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
75%
121%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 25.718g)
Which food is cheaper?
Winged bean is cheaper (difference - $5.5)
Which food contains less Sodium?
Nutmeg contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Nutmeg is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.