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  6. Winged bean vs. Prunes

Winged bean vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between winged bean and prunes

  • Winged bean has more copper, vitamin B1, iron, manganese, and zinc; however, prunes are richer in vitamin A, vitamin B6, and vitamin B5.
  • Winged bean covers your daily copper needs 123% more than prunes.
  • Prunes have 7 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while prunes have 0.051mg.

Specific food types used in this comparison are Winged bean tuber, raw and Plums, dried (prunes), uncooked.

Infographic

Winged bean vs Prunes 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%
Prunes
Prunes
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +115.1%
Contains more CopperCopper +393.2%
Contains more ZincZinc +215.9%
Contains more ManganeseManganese +77.9%
Contains more SeleniumSelenium +133.3%
Contains more MagnesiumMagnesium +70.8%
Contains more CalciumCalcium +43.3%
Contains more PotassiumPotassium +24.9%
Contains more PhosphorusPhosphorus +53.3%
Contains less SodiumSodium -94.3%

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%
Prunes
Prunes
9
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin B1Vitamin B1 +643.1%
Contains more FolateFolate +375%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin B5Vitamin B5 +263.8%
Contains more Vitamin B6Vitamin B6 +173.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Prunes DV% diff.
Copper 1.386mg 0.281mg 123%
Vitamin K 59.5µg 50%
Fiber 7.1g 28%
Vitamin B1 0.379mg 0.051mg 27%
Protein 11.6g 2.18g 19%
Fructose 12.45g 16%
Iron 2mg 0.93mg 13%
Carbs 28.1g 63.88g 12%
Vitamin B6 0.075mg 0.205mg 10%
Manganese 0.532mg 0.299mg 10%
Zinc 1.39mg 0.44mg 9%
Vitamin B5 0.116mg 0.422mg 6%
Calories 148kcal 240kcal 5%
Magnesium 24mg 41mg 4%
Vitamin A 0µg 39µg 4%
Potassium 586mg 732mg 4%
Folate 19µg 4µg 4%
Phosphorus 45mg 69mg 3%
Vitamin E 0.43mg 3%
Vitamin B2 0.149mg 0.186mg 3%
Choline 10.1mg 2%
Vitamin B3 1.64mg 1.882mg 2%
Starch 5.11g 2%
Sodium 35mg 2mg 1%
Polyunsaturated fat 0.174g 0.062g 1%
Saturated fat 0.222g 0.088g 1%
Fats 0.9g 0.38g 1%
Calcium 30mg 43mg 1%
Vitamin C 0mg 0.6mg 1%
Selenium 0.7µg 0.3µg 1%
Net carbs 28.1g 56.78g N/A
Sugar 38.13g N/A
Monounsaturated fat 0.234g 0.053g 0%
Tryptophan 0.252mg 0.025mg 0%
Threonine 0.451mg 0.049mg 0%
Isoleucine 0.425mg 0.041mg 0%
Leucine 0.64mg 0.066mg 0%
Lysine 0.592mg 0.05mg 0%
Methionine 0.143mg 0.016mg 0%
Phenylalanine 0.451mg 0.052mg 0%
Valine 0.599mg 0.056mg 0%
Histidine 0.241mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +432.1%
Contains more FatsFats +136.8%
Contains more WaterWater +85.6%
Contains more CarbsCarbs +127.3%
Contains more OtherOther +32%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +341.5%
Contains more Poly. FatPolyunsaturated fat +180.6%
Contains less Sat. FatSaturated fat -60.4%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.