Winged bean vs. Olive — In-Depth Nutrition Comparison
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Important differences between winged bean and olive
- Winged bean has more copper, vitamin B1, manganese, potassium, vitamin B2, zinc, and vitamin B3; however, olive has more iron and vitamin A.
- Winged bean's daily need coverage for copper is 126% more.
- Winged bean is lower in sodium.
The food varieties used in the comparison are Winged bean tuber, raw and Olives, ripe, canned (small-extra large).
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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 MagnesiumMagnesium | +500% |
| Contains more PotassiumPotassium | +7225% |
| Contains more CopperCopper | +452.2% |
| Contains more ZincZinc | +531.8% |
| Contains more PhosphorusPhosphorus | +1400% |
| Contains less SodiumSodium | -95.2% |
| Contains more ManganeseManganese | +2560% |
| Contains more CalciumCalcium | +193.3% |
| Contains more IronIron | +65% |
| Contains more SeleniumSelenium | +28.6% |
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 B1Vitamin B1 | +12533.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +4332.4% |
| Contains more Vitamin B5Vitamin B5 | +673.3% |
| Contains more Vitamin B6Vitamin B6 | +733.3% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.251mg | 126% |
| Vitamin B1 | 0.379mg | 0.003mg | 31% |
| Sodium | 35mg | 735mg | 30% |
| Protein | 11.6g | 0.84g | 22% |
| Manganese | 0.532mg | 0.02mg | 22% |
| Monounsaturated fat | 0.234g | 7.888g | 19% |
| Potassium | 586mg | 8mg | 17% |
| Iron | 2mg | 3.3mg | 16% |
| Fats | 0.9g | 10.68g | 15% |
| Fiber | 3.2g | 13% | |
| Vitamin B2 | 0.149mg | 0mg | 11% |
| Vitamin E | 1.65mg | 11% | |
| Zinc | 1.39mg | 0.22mg | 11% |
| Vitamin B3 | 1.64mg | 0.037mg | 10% |
| Carbs | 28.1g | 6.26g | 7% |
| Phosphorus | 45mg | 3mg | 6% |
| Calcium | 30mg | 88mg | 6% |
| Polyunsaturated fat | 0.174g | 0.911g | 5% |
| Saturated fat | 0.222g | 1.415g | 5% |
| Vitamin B6 | 0.075mg | 0.009mg | 5% |
| Magnesium | 24mg | 4mg | 5% |
| Folate | 19µg | 0µg | 5% |
| Choline | 10.3mg | 2% | |
| Calories | 148kcal | 115kcal | 2% |
| Vitamin B5 | 0.116mg | 0.015mg | 2% |
| Vitamin A | 0µg | 20µg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 28.1g | 3.06g | N/A |
| Selenium | 0.7µg | 0.9µg | 0% |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.451mg | 0.026mg | 0% |
| Isoleucine | 0.425mg | 0.031mg | 0% |
| Leucine | 0.64mg | 0.05mg | 0% |
| Lysine | 0.592mg | 0.032mg | 0% |
| Methionine | 0.143mg | 0.012mg | 0% |
| Phenylalanine | 0.451mg | 0.029mg | 0% |
| Valine | 0.599mg | 0.038mg | 0% |
| Histidine | 0.241mg | 0.023mg | 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:
0.84 g
Fats:
10.68 g
Carbs:
6.26 g
Water:
79.99 g
Other:
2.23 g
| Contains more ProteinProtein | +1281% |
| Contains more CarbsCarbs | +348.9% |
| Contains more FatsFats | +1086.7% |
| Contains more WaterWater | +39.4% |
| Contains more OtherOther | +11.5% |
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
1.415 g
Monounsaturated fat:
Mono. Fat
7.888 g
Polyunsaturated fat:
Poly. Fat
0.911 g
| Contains less Sat. FatSaturated fat | -84.3% |
| Contains more Mono. FatMonounsaturated fat | +3270.9% |
| Contains more Poly. FatPolyunsaturated fat | +423.6% |