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  6. Winged bean vs. Orange juice

Winged bean vs. Orange juice — In-Depth Nutrition Comparison

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A recap on differences between winged bean and orange juice

  • Winged bean is higher in copper, vitamin B1, manganese, iron, zinc, potassium, vitamin B2, and vitamin B3, yet orange juice is higher in vitamin C.
  • Winged bean covers your daily copper needs 149% more than orange juice.
  • Winged bean contains 38 times more manganese than orange juice. While winged bean contains 0.532mg of manganese, orange juice contains only 0.014mg.
  • The glycemic index of winged bean is lower.

Food varieties used in this article are Winged bean tuber, raw and Orange juice, raw.

Infographic

Winged bean vs Orange juice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +118.2%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +193%
Contains more IronIron +900%
Contains more CopperCopper +3050%
Contains more ZincZinc +2680%
Contains more PhosphorusPhosphorus +164.7%
Contains more ManganeseManganese +3700%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -97.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B1Vitamin B1 +321.1%
Contains more Vitamin B2Vitamin B2 +396.7%
Contains more Vitamin B3Vitamin B3 +310%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +63.8%
Contains more FolateFolate +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Orange juice DV% diff.
Copper 1.386mg 0.044mg 149%
Vitamin C 0mg 50mg 56%
Vitamin B1 0.379mg 0.09mg 24%
Manganese 0.532mg 0.014mg 23%
Iron 2mg 0.2mg 23%
Protein 11.6g 0.7g 22%
Zinc 1.39mg 0.05mg 12%
Potassium 586mg 200mg 11%
Vitamin B2 0.149mg 0.03mg 9%
Vitamin B3 1.64mg 0.4mg 8%
Carbs 28.1g 10.4g 6%
Calories 148kcal 45kcal 5%
Phosphorus 45mg 17mg 4%
Folate 19µg 30µg 3%
Vitamin B6 0.075mg 0.04mg 3%
Magnesium 24mg 11mg 3%
Calcium 30mg 11mg 2%
Vitamin B5 0.116mg 0.19mg 1%
Polyunsaturated fat 0.174g 0.04g 1%
Saturated fat 0.222g 0.024g 1%
Choline 6.2mg 1%
Fiber 0.2g 1%
Fats 0.9g 0.2g 1%
Selenium 0.7µg 0.1µg 1%
Vitamin A 0µg 10µg 1%
Sodium 35mg 1mg 1%
Net carbs 28.1g 10.2g N/A
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.234g 0.036g 0%
Tryptophan 0.252mg 0.002mg 0%
Threonine 0.451mg 0.008mg 0%
Isoleucine 0.425mg 0.008mg 0%
Leucine 0.64mg 0.013mg 0%
Lysine 0.592mg 0.009mg 0%
Methionine 0.143mg 0.003mg 0%
Phenylalanine 0.451mg 0.009mg 0%
Valine 0.599mg 0.011mg 0%
Histidine 0.241mg 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +1557.1%
Contains more FatsFats +350%
Contains more CarbsCarbs +170.2%
Contains more OtherOther +400%
Contains more WaterWater +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +335%
Contains less Sat. FatSaturated fat -89.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.