Winged bean vs. Ostrich — In-Depth Nutrition Comparison
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A recap on differences between winged bean and ostrich
- Winged bean is higher in copper and manganese, yet ostrich is higher in vitamin B12, selenium, vitamin B6, vitamin B3, zinc, phosphorus, and vitamin B5.
- Ostrich covers your daily vitamin B12 needs 260% more than winged bean.
- Winged bean contains 28 times more manganese than ostrich. While winged bean contains 0.532mg of manganese, ostrich contains only 0.019mg.
- The glycemic index of ostrich is lower.
Food varieties used in this article are Winged bean tuber, raw and Ostrich, tip trimmed, cooked.
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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 CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +61.9% |
| Contains more CopperCopper | +811.8% |
| Contains less SodiumSodium | -56.3% |
| Contains more ManganeseManganese | +2700% |
| Contains more IronIron | +39.5% |
| Contains more ZincZinc | +248.9% |
| Contains more PhosphorusPhosphorus | +457.8% |
| Contains more SeleniumSelenium | +5257.1% |
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 B1Vitamin B1 | +63.4% |
| Contains more FolateFolate | +26.7% |
| Contains more Vitamin B2Vitamin B2 | +96% |
| Contains more Vitamin B3Vitamin B3 | +335.5% |
| Contains more Vitamin B5Vitamin B5 | +1036.2% |
| Contains more Vitamin B6Vitamin B6 | +626.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
28.49 g
Fats:
2.57 g
Carbs:
0 g
Water:
68.51 g
Other:
0.43 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +365.1% |
| Contains more ProteinProtein | +145.6% |
| Contains more FatsFats | +185.6% |
| Contains more WaterWater | +19.4% |
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 g
Monounsaturated fat:
Mono. Fat
0.97 g
Polyunsaturated fat:
Poly. Fat
0.44 g
| Contains less Sat. FatSaturated fat | -77.8% |
| Contains more Mono. FatMonounsaturated fat | +314.5% |
| Contains more Poly. FatPolyunsaturated fat | +152.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 6.25µg | 260% |
| Copper | 1.386mg | 0.152mg | 137% |
| Selenium | 0.7µg | 37.5µg | 67% |
| Vitamin B6 | 0.075mg | 0.545mg | 36% |
| Vitamin B3 | 1.64mg | 7.143mg | 34% |
| Protein | 11.6g | 28.49g | 34% |
| Zinc | 1.39mg | 4.85mg | 31% |
| Phosphorus | 45mg | 251mg | 29% |
| Cholesterol | 0mg | 85mg | 28% |
| Vitamin B5 | 0.116mg | 1.318mg | 24% |
| Manganese | 0.532mg | 0.019mg | 22% |
| Vitamin B1 | 0.379mg | 0.232mg | 12% |
| Vitamin B2 | 0.149mg | 0.292mg | 11% |
| Iron | 2mg | 2.79mg | 10% |
| Carbs | 28.1g | 0g | 9% |
| Potassium | 586mg | 362mg | 7% |
| Saturated fat | 0.222g | 1g | 4% |
| Fats | 0.9g | 2.57g | 3% |
| Sodium | 35mg | 80mg | 2% |
| Vitamin E | 0.23mg | 2% | |
| Calcium | 30mg | 6mg | 2% |
| Monounsaturated fat | 0.234g | 0.97g | 2% |
| Polyunsaturated fat | 0.174g | 0.44g | 2% |
| Folate | 19µg | 15µg | 1% |
| Calories | 148kcal | 145kcal | 0% |
| Net carbs | 28.1g | 0g | N/A |
| Magnesium | 24mg | 25mg | 0% |
| Tryptophan | 0.252mg | 0.254mg | 0% |
| Threonine | 0.451mg | 1.25mg | 0% |
| Isoleucine | 0.425mg | 1.354mg | 0% |
| Leucine | 0.64mg | 2.315mg | 0% |
| Lysine | 0.592mg | 2.516mg | 0% |
| Methionine | 0.143mg | 0.796mg | 0% |
| Phenylalanine | 0.451mg | 1.176mg | 0% |
| Valine | 0.599mg | 1.407mg | 0% |
| Histidine | 0.241mg | 0.716mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
97%
Minerals Daily Need Coverage Score
75%
66%
Comparison summary
Which food is lower in Cholesterol?
Winged bean is lower in Cholesterol (difference - 85mg)
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 0.778g)
Which food is lower in glycemic index?
Ostrich is lower in glycemic index (difference - 32)
Which food is cheaper?
Ostrich is cheaper (difference - $0.5)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.