Winged bean vs. Bran raw — In-Depth Nutrition Comparison
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Important differences between winged bean and bran raw
- Winged bean has more copper; however, bran raw has more manganese, phosphorus, selenium, vitamin B1, magnesium, iron, vitamin B5, zinc, and folate.
- Bran raw's daily need coverage for manganese is 222% more.
- Winged bean has 3 times more copper than bran raw. Winged bean has 1.386mg of copper, while bran raw has 0.403mg.
- Bran raw has a higher glycemic index than winged bean.
The food varieties used in the comparison are Winged bean tuber, raw and Oat bran, raw.
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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 CopperCopper | +243.9% |
| Contains more MagnesiumMagnesium | +879.2% |
| Contains more CalciumCalcium | +93.3% |
| Contains more IronIron | +170.5% |
| Contains more ZincZinc | +123.7% |
| Contains more PhosphorusPhosphorus | +1531.1% |
| Contains less SodiumSodium | -88.6% |
| Contains more ManganeseManganese | +958.3% |
| Contains more SeleniumSelenium | +6357.1% |
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 B3Vitamin B3 | +75.6% |
| Contains more Vitamin B1Vitamin B1 | +208.7% |
| Contains more Vitamin B2Vitamin B2 | +47.7% |
| Contains more Vitamin B5Vitamin B5 | +1187.9% |
| Contains more Vitamin B6Vitamin B6 | +120% |
| Contains more FolateFolate | +173.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.532mg | 5.63mg | 222% |
| Copper | 1.386mg | 0.403mg | 109% |
| Phosphorus | 45mg | 734mg | 98% |
| Selenium | 0.7µg | 45.2µg | 81% |
| Vitamin B1 | 0.379mg | 1.17mg | 66% |
| Fiber | 15.4g | 62% | |
| Magnesium | 24mg | 235mg | 50% |
| Iron | 2mg | 5.41mg | 43% |
| Vitamin B5 | 0.116mg | 1.494mg | 28% |
| Polyunsaturated fat | 0.174g | 2.766g | 17% |
| Zinc | 1.39mg | 3.11mg | 16% |
| Carbs | 28.1g | 66.22g | 13% |
| Protein | 11.6g | 17.3g | 11% |
| Fats | 0.9g | 7.03g | 9% |
| Folate | 19µg | 52µg | 8% |
| Vitamin B6 | 0.075mg | 0.165mg | 7% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Saturated fat | 0.222g | 1.328g | 5% |
| Monounsaturated fat | 0.234g | 2.376g | 5% |
| Calories | 148kcal | 246kcal | 5% |
| Vitamin B2 | 0.149mg | 0.22mg | 5% |
| Vitamin B3 | 1.64mg | 0.934mg | 4% |
| Vitamin K | 3.2µg | 3% | |
| Calcium | 30mg | 58mg | 3% |
| Sodium | 35mg | 4mg | 1% |
| Potassium | 586mg | 566mg | 1% |
| Net carbs | 28.1g | 50.82g | N/A |
| Sugar | 1.45g | N/A | |
| Tryptophan | 0.252mg | 0.335mg | 0% |
| Threonine | 0.451mg | 0.502mg | 0% |
| Isoleucine | 0.425mg | 0.668mg | 0% |
| Leucine | 0.64mg | 1.374mg | 0% |
| Lysine | 0.592mg | 0.76mg | 0% |
| Methionine | 0.143mg | 0.335mg | 0% |
| Phenylalanine | 0.451mg | 0.908mg | 0% |
| Valine | 0.599mg | 0.964mg | 0% |
| Histidine | 0.241mg | 0.41mg | 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:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
| Contains more WaterWater | +776.3% |
| Contains more ProteinProtein | +49.1% |
| Contains more FatsFats | +681.1% |
| Contains more CarbsCarbs | +135.7% |
| Contains more OtherOther | +45% |
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
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
| Contains less Sat. FatSaturated fat | -83.3% |
| Contains more Mono. FatMonounsaturated fat | +915.4% |
| Contains more Poly. FatPolyunsaturated fat | +1489.7% |