Winged bean vs. Pico de gallo — In-Depth Nutrition Comparison
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What are the main differences between winged bean and pico de gallo?
- Winged bean is richer in iron, while pico de gallo is higher in vitamin A.
- Winged bean's daily need coverage for iron is 25% higher.
- Winged bean is lower in sodium.
We used Winged bean tuber, raw and PACE, Pico De Gallo types in this comparison.
Infographic
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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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -92.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
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:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +199.6% |
| Contains more WaterWater | +53.3% |
| Contains more OtherOther | +31% |
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 154% | |
| Vitamin B1 | 0.379mg | 32% | |
| Iron | 2mg | 0mg | 25% |
| Protein | 11.6g | 0g | 23% |
| Manganese | 0.532mg | 23% | |
| Sodium | 35mg | 469mg | 19% |
| Potassium | 586mg | 17% | |
| Zinc | 1.39mg | 13% | |
| Vitamin B2 | 0.149mg | 11% | |
| Vitamin B3 | 1.64mg | 10% | |
| Vitamin B6 | 0.075mg | 6% | |
| Phosphorus | 45mg | 6% | |
| Calories | 148kcal | 31kcal | 6% |
| Magnesium | 24mg | 6% | |
| Carbs | 28.1g | 9.38g | 6% |
| Folate | 19µg | 5% | |
| Vitamin C | 0mg | 3.8mg | 4% |
| Calcium | 30mg | 0mg | 3% |
| Vitamin B5 | 0.116mg | 2% | |
| Monounsaturated fat | 0.234g | 1% | |
| Polyunsaturated fat | 0.174g | 1% | |
| Selenium | 0.7µg | 1% | |
| Fats | 0.9g | 0g | 1% |
| Saturated fat | 0.222g | 0g | 1% |
| Net carbs | 28.1g | 9.38g | N/A |
| Sugar | 6.25g | 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% |
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%
1%
Minerals Daily Need Coverage Score
75%
6%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 434mg)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food is richer in vitamins?
Winged bean is relatively richer in vitamins
Which food is lower in Saturated fat?
Pico de gallo is lower in Saturated fat (difference - 0.222g)
Which food is lower in glycemic index?
Pico de gallo is lower in glycemic index (difference - 32)
Which food is cheaper?
Pico de gallo is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)