Winged bean vs. Bran — In-Depth Nutrition Comparison
Compare
Summary of differences between winged bean and bran
- Winged bean has more copper, vitamin B1, potassium, iron, vitamin B3, vitamin B2, and zinc; however, bran is higher in manganese, selenium, and phosphorus.
- Winged bean covers your daily need for copper, 147% more than bran.
- Winged bean has 11 times more vitamin B3 than bran. While winged bean has 1.64mg of vitamin B3, bran has only 0.144mg.
- The glycemic index of bran is higher.
These are the specific foods used in this comparison Winged bean tuber, raw and Oat bran, cooked.
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.
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +537% |
| Contains more IronIron | +127.3% |
| Contains more CopperCopper | +2000% |
| Contains more ZincZinc | +162.3% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more PhosphorusPhosphorus | +164.4% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +81.2% |
| Contains more SeleniumSelenium | +1000% |
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 B1Vitamin B1 | +136.9% |
| Contains more Vitamin B2Vitamin B2 | +338.2% |
| Contains more Vitamin B3Vitamin B3 | +1038.9% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more FolateFolate | +216.7% |
| Contains more Vitamin B5Vitamin B5 | +87.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.066mg | 147% |
| Manganese | 0.532mg | 0.964mg | 19% |
| Vitamin B1 | 0.379mg | 0.16mg | 18% |
| Protein | 11.6g | 3.21g | 17% |
| Potassium | 586mg | 92mg | 15% |
| Iron | 2mg | 0.88mg | 14% |
| Selenium | 0.7µg | 7.7µg | 13% |
| Phosphorus | 45mg | 119mg | 11% |
| Fiber | 2.6g | 10% | |
| Vitamin B2 | 0.149mg | 0.034mg | 9% |
| Vitamin B3 | 1.64mg | 0.144mg | 9% |
| Zinc | 1.39mg | 0.53mg | 8% |
| Carbs | 28.1g | 11.44g | 6% |
| Calories | 148kcal | 40kcal | 5% |
| Vitamin B6 | 0.075mg | 0.025mg | 4% |
| Magnesium | 24mg | 40mg | 4% |
| Folate | 19µg | 6µg | 3% |
| Calcium | 30mg | 10mg | 2% |
| Vitamin B5 | 0.116mg | 0.217mg | 2% |
| Sodium | 35mg | 1mg | 1% |
| Polyunsaturated fat | 0.174g | 0.339g | 1% |
| Fats | 0.9g | 0.86g | 0% |
| Net carbs | 28.1g | 8.84g | N/A |
| Saturated fat | 0.222g | 0.163g | 0% |
| Monounsaturated fat | 0.234g | 0.291g | 0% |
| Tryptophan | 0.252mg | 0.057mg | 0% |
| Threonine | 0.451mg | 0.086mg | 0% |
| Isoleucine | 0.425mg | 0.114mg | 0% |
| Leucine | 0.64mg | 0.235mg | 0% |
| Lysine | 0.592mg | 0.13mg | 0% |
| Methionine | 0.143mg | 0.057mg | 0% |
| Phenylalanine | 0.451mg | 0.155mg | 0% |
| Valine | 0.599mg | 0.165mg | 0% |
| Histidine | 0.241mg | 0.07mg | 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:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
| Contains more ProteinProtein | +261.4% |
| Contains more CarbsCarbs | +145.6% |
| Contains more OtherOther | +308.2% |
| Contains more WaterWater | +46.3% |
~equal in
Fats
~0.86g
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
0.163 g
Monounsaturated fat:
Mono. Fat
0.291 g
Polyunsaturated fat:
Poly. Fat
0.339 g
| Contains less Sat. FatSaturated fat | -26.6% |
| Contains more Mono. FatMonounsaturated fat | +24.4% |
| Contains more Poly. FatPolyunsaturated fat | +94.8% |