Winged bean vs. Penne — In-Depth Nutrition Comparison
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A recap on differences between winged bean and penne
- Winged bean is higher in iron and potassium, yet penne is higher in phosphorus and calcium.
- Winged bean covers your daily iron needs 15% more than penne.
- Winged bean contains 5 times more potassium than penne. While winged bean contains 586mg of potassium, penne contains only 122mg.
- The amount of sodium in winged bean is lower.
- The glycemic index of winged bean is lower.
Food varieties used in this article are Winged bean tuber, raw and KASHI Three Cheese Penne, frozen, unprepared.
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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 PotassiumPotassium | +380.3% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +26.4% |
| Contains less SodiumSodium | -85.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +196.7% |
| Contains more PhosphorusPhosphorus | +162.2% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 154% | |
| Vitamin B1 | 0.379mg | 32% | |
| Manganese | 0.532mg | 23% | |
| Iron | 2mg | 0.8mg | 15% |
| Potassium | 586mg | 122mg | 14% |
| Protein | 11.6g | 5.7g | 12% |
| Vitamin B2 | 0.149mg | 11% | |
| Fiber | 2.7g | 11% | |
| Vitamin B3 | 1.64mg | 10% | |
| Phosphorus | 45mg | 118mg | 10% |
| Saturated fat | 0.222g | 2.3g | 9% |
| Sodium | 35mg | 248mg | 9% |
| Calcium | 30mg | 89mg | 6% |
| Vitamin B6 | 0.075mg | 6% | |
| Folate | 19µg | 5% | |
| Fats | 0.9g | 4g | 5% |
| Cholesterol | 0mg | 12mg | 4% |
| Carbs | 28.1g | 16.8g | 4% |
| Zinc | 1.39mg | 1.1mg | 3% |
| Monounsaturated fat | 0.234g | 1g | 2% |
| Polyunsaturated fat | 0.174g | 0.4g | 2% |
| Vitamin B5 | 0.116mg | 2% | |
| Calories | 148kcal | 126kcal | 1% |
| Selenium | 0.7µg | 1% | |
| Magnesium | 24mg | 30mg | 1% |
| Net carbs | 28.1g | 14.1g | N/A |
| Sugar | 1.9g | N/A | |
| Trans fat | 0g | 0.2g | N/A |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.451mg | 0% | |
| Isoleucine | 0.425mg | 0% | |
| Leucine | 0.64mg | 0% | |
| Lysine | 0.592mg | 0% | |
| Methionine | 0.143mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.599mg | 0% | |
| Histidine | 0.241mg | 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:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
| Contains more ProteinProtein | +103.5% |
| Contains more CarbsCarbs | +67.3% |
| Contains more OtherOther | +81.8% |
| Contains more FatsFats | +344.4% |
| Contains more WaterWater | +26.1% |
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
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
| Contains less Sat. FatSaturated fat | -90.3% |
| Contains more Mono. FatMonounsaturated fat | +327.4% |
| Contains more Poly. FatPolyunsaturated fat | +129.9% |