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  6. Winged bean vs. Orange

Winged bean vs. Orange — In-Depth Nutrition Comparison

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How are winged bean and oranges different?

  • Winged bean is higher in copper, vitamin B1, iron, manganese, zinc, potassium, vitamin B3, and vitamin B2; however, oranges are richer in vitamin C.
  • Daily need coverage for copper for winged bean is 149% higher.
  • Winged bean contains 21 times more manganese than oranges. While winged bean contains 0.532mg of manganese, oranges contain only 0.025mg.
  • Winged bean has a lower glycemic index (32) than oranges (45).

Winged bean tuber, raw and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Winged bean vs Orange 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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +223.8%
Contains more IronIron +1900%
Contains more CopperCopper +2980%
Contains more ZincZinc +1885.7%
Contains more PhosphorusPhosphorus +221.4%
Contains more ManganeseManganese +2028%
Contains more SeleniumSelenium +40%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -100%

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%
Orange
Orange
6
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B1Vitamin B1 +335.6%
Contains more Vitamin B2Vitamin B2 +272.5%
Contains more Vitamin B3Vitamin B3 +481.6%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +115.5%
Contains more FolateFolate +57.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Orange DV% diff.
Copper 1.386mg 0.045mg 149%
Vitamin C 0mg 53.2mg 59%
Vitamin B1 0.379mg 0.087mg 24%
Iron 2mg 0.1mg 24%
Manganese 0.532mg 0.025mg 22%
Protein 11.6g 0.94g 21%
Zinc 1.39mg 0.07mg 12%
Potassium 586mg 181mg 12%
Fiber 2.4g 10%
Vitamin B3 1.64mg 0.282mg 8%
Vitamin B2 0.149mg 0.04mg 8%
Calories 148kcal 47kcal 5%
Carbs 28.1g 11.75g 5%
Phosphorus 45mg 14mg 4%
Magnesium 24mg 10mg 3%
Vitamin B5 0.116mg 0.25mg 3%
Folate 19µg 30µg 3%
Sodium 35mg 0mg 2%
Choline 8.4mg 2%
Polyunsaturated fat 0.174g 0.025g 1%
Vitamin A 0µg 11µg 1%
Vitamin E 0.18mg 1%
Calcium 30mg 40mg 1%
Fats 0.9g 0.12g 1%
Vitamin B6 0.075mg 0.06mg 1%
Saturated fat 0.222g 0.015g 1%
Monounsaturated fat 0.234g 0.023g 1%
Net carbs 28.1g 9.35g N/A
Sugar 9.35g N/A
Selenium 0.7µg 0.5µg 0%
Tryptophan 0.252mg 0.009mg 0%
Threonine 0.451mg 0.015mg 0%
Isoleucine 0.425mg 0.025mg 0%
Leucine 0.64mg 0.023mg 0%
Lysine 0.592mg 0.047mg 0%
Methionine 0.143mg 0.02mg 0%
Phenylalanine 0.451mg 0.031mg 0%
Valine 0.599mg 0.04mg 0%
Histidine 0.241mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1134%
Contains more FatsFats +650%
Contains more CarbsCarbs +139.1%
Contains more OtherOther +354.5%
Contains more WaterWater +51.1%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +917.4%
Contains more Poly. FatPolyunsaturated fat +596%
Contains less Sat. FatSaturated fat -93.2%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.