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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 is richer in Vitamin B6, and Vitamin B5.
  • Winged bean covers your daily Copper needs 123% more than Prunes.
  • Prunes has 7 times less Vitamin B1 than Winged bean. Winged bean has 0.379mg of Vitamin B1, while Prunes has 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.
Winged bean
Winged bean
5
:
5
Prunes
Prunes
Contains more Iron +115.1%
Contains more Zinc +215.9%
Contains more Copper +393.2%
Contains more Manganese +77.9%
Contains more Selenium +133.3%
Contains more Calcium +43.3%
Contains more Magnesium +70.8%
Contains more Phosphorus +53.3%
Contains more Potassium +24.9%
Contains less Sodium -94.3%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +115.1%
Contains more Zinc +215.9%
Contains more Copper +393.2%
Contains more Manganese +77.9%
Contains more Selenium +133.3%
Contains more Calcium +43.3%
Contains more Magnesium +70.8%
Contains more Phosphorus +53.3%
Contains more Potassium +24.9%
Contains less Sodium -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.
Winged bean
Winged bean
2
:
8
Prunes
Prunes
Contains more Vitamin B1 +643.1%
Contains more Folate +375%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +24.8%
Contains more Vitamin B3 +14.8%
Contains more Vitamin B5 +263.8%
Contains more Vitamin B6 +173.3%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin B1 +643.1%
Contains more Folate +375%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +24.8%
Contains more Vitamin B3 +14.8%
Contains more Vitamin B5 +263.8%
Contains more Vitamin B6 +173.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Prunes
Prunes
Contains more Protein +432.1%
Contains more Fats +136.8%
Contains more Water +85.6%
Contains more Carbs +127.3%
Contains more Other +32%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Prunes
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 Protein +432.1%
Contains more Fats +136.8%
Contains more Water +85.6%
Contains more Carbs +127.3%
Contains more Other +32%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +341.5%
Contains more Polyunsaturated fat +180.6%
Contains less Saturated Fat -60.4%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +341.5%
Contains more Polyunsaturated fat +180.6%
Contains less Saturated Fat -60.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Prunes
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Prunes Opinion
Net carbs 28.1g 56.78g Prunes
Protein 11.6g 2.18g Winged bean
Fats 0.9g 0.38g Winged bean
Carbs 28.1g 63.88g Prunes
Calories 148kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Winged bean
Fiber 7.1g Prunes
Calcium 30mg 43mg Prunes
Iron 2mg 0.93mg Winged bean
Magnesium 24mg 41mg Prunes
Phosphorus 45mg 69mg Prunes
Potassium 586mg 732mg Prunes
Sodium 35mg 2mg Prunes
Zinc 1.39mg 0.44mg Winged bean
Copper 1.386mg 0.281mg Winged bean
Manganese 0.532mg 0.299mg Winged bean
Selenium 0.7µg 0.3µg Winged bean
Vitamin A 0IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0mg 0.6mg Prunes
Vitamin B1 0.379mg 0.051mg Winged bean
Vitamin B2 0.149mg 0.186mg Prunes
Vitamin B3 1.64mg 1.882mg Prunes
Vitamin B5 0.116mg 0.422mg Prunes
Vitamin B6 0.075mg 0.205mg Prunes
Folate 19µg 4µg Winged bean
Vitamin K 59.5µg Prunes
Tryptophan 0.252mg 0.025mg Winged bean
Threonine 0.451mg 0.049mg Winged bean
Isoleucine 0.425mg 0.041mg Winged bean
Leucine 0.64mg 0.066mg Winged bean
Lysine 0.592mg 0.05mg Winged bean
Methionine 0.143mg 0.016mg Winged bean
Phenylalanine 0.451mg 0.052mg Winged bean
Valine 0.599mg 0.056mg Winged bean
Histidine 0.241mg 0.027mg Winged bean
Saturated Fat 0.222g 0.088g Prunes
Monounsaturated Fat 0.234g 0.053g Winged bean
Polyunsaturated fat 0.174g 0.062g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
31%
Prunes
Minerals Daily Need Coverage Score
75%
Winged bean
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 38.13g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.134g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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.