Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Winged bean
  5. Compare
  6. Winged bean vs. Pacific saury raw

Winged bean vs. Pacific saury raw — In-Depth Nutrition Comparison

Compare

Differences between winged bean and pacific saury raw

  • Winged bean has more copper, vitamin B1, iron, and manganese, while pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, and vitamin B5.
  • Winged bean's daily need coverage for copper is 148% higher.
  • Pacific saury raw contains 7 times less vitamin B1 than winged bean. Winged bean contains 0.379mg of vitamin B1, while pacific saury raw contains 0.058mg.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of winged bean is 32.

The food types used in this comparison are Winged bean tuber, raw and Fish, pike, northern, raw.

Infographic

Winged bean vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +126.3%
Contains more IronIron +263.6%
Contains more CopperCopper +2617.6%
Contains more ZincZinc +107.5%
Contains less SodiumSodium -10.3%
Contains more ManganeseManganese +121.7%
Contains more MagnesiumMagnesium +29.2%
Contains more CalciumCalcium +90%
Contains more PhosphorusPhosphorus +388.9%
Contains more SeleniumSelenium +1700%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +553.4%
Contains more Vitamin B2Vitamin B2 +136.5%
Contains more FolateFolate +26.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +40.2%
Contains more Vitamin B5Vitamin B5 +546.6%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Winged bean Pacific saury raw DV% diff.
Copper 1.386mg 0.051mg 148%
Vitamin B12 0µg 2µg 83%
Vitamin B1 0.379mg 0.058mg 27%
Phosphorus 45mg 220mg 25%
Selenium 0.7µg 12.6µg 22%
Iron 2mg 0.55mg 18%
Protein 11.6g 19.26g 15%
Manganese 0.532mg 0.24mg 13%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin B5 0.116mg 0.75mg 13%
Choline 65mg 12%
Vitamin D 0IU 99IU 12%
Potassium 586mg 259mg 10%
Carbs 28.1g 0g 9%
Zinc 1.39mg 0.67mg 7%
Vitamin B2 0.149mg 0.063mg 7%
Vitamin B3 1.64mg 2.3mg 4%
Vitamin C 0mg 3.8mg 4%
Vitamin B6 0.075mg 0.117mg 3%
Calories 148kcal 88kcal 3%
Calcium 30mg 57mg 3%
Vitamin A 0µg 21µg 2%
Magnesium 24mg 31mg 2%
Vitamin E 0.2mg 1%
Folate 19µg 15µg 1%
Fats 0.9g 0.69g 0%
Net carbs 28.1g 0g N/A
Sodium 35mg 39mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.222g 0.118g 0%
Monounsaturated fat 0.234g 0.157g 0%
Polyunsaturated fat 0.174g 0.202g 0%
Tryptophan 0.252mg 0.216mg 0%
Threonine 0.451mg 0.844mg 0%
Isoleucine 0.425mg 0.887mg 0%
Leucine 0.64mg 1.565mg 0%
Lysine 0.592mg 1.768mg 0%
Methionine 0.143mg 0.57mg 0%
Phenylalanine 0.451mg 0.752mg 0%
Valine 0.599mg 0.992mg 0%
Histidine 0.241mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +30.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +77%
Contains more ProteinProtein +66%
Contains more WaterWater +37.5%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +49%
Contains less Sat. FatSaturated fat -46.8%
Contains more Poly. FatPolyunsaturated fat +16.1%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.