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  6. Winged bean vs. Pork jowl

Winged bean vs. Pork jowl — In-Depth Nutrition Comparison

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The main differences between Winged bean and Pork jowl

  • Winged bean is richer in Copper, Manganese, Iron, and Potassium, yet Pork jowl is richer in Vitamin B12, Vitamin B3, Vitamin B2, and Phosphorus.
  • Daily need coverage for Copper from Winged bean is 150% higher.
  • Winged bean contains 106 times more Manganese than Pork jowl. Winged bean contains 0.532mg of Manganese, while Pork jowl contains 0.005mg.
  • Winged bean contains less Saturated Fat.

Food types used in this article are Winged bean tuber, raw and Pork, fresh, variety meats and by-products, jowl, raw.

Infographic

Winged bean vs Pork jowl 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
7
:
3
Pork jowl
Pork jowl
Contains more Calcium +650%
Contains more Iron +376.2%
Contains more Magnesium +700%
Contains more Potassium +295.9%
Contains more Zinc +65.5%
Contains more Copper +3365%
Contains more Manganese +10540%
Contains more Phosphorus +91.1%
Contains less Sodium -28.6%
Contains more Selenium +114.3%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Pork jowl
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 16% 3% 37% 14% 4% 23% 14% 1% 9%
Contains more Calcium +650%
Contains more Iron +376.2%
Contains more Magnesium +700%
Contains more Potassium +295.9%
Contains more Zinc +65.5%
Contains more Copper +3365%
Contains more Manganese +10540%
Contains more Phosphorus +91.1%
Contains less Sodium -28.6%
Contains more Selenium +114.3%

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
Pork jowl
Pork jowl
Contains more Folate +1800%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +58.4%
Contains more Vitamin B3 +176.5%
Contains more Vitamin B5 +115.5%
Contains more Vitamin B6 +20%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.386
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%
Pork jowl
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 97% 55% 86% 15% 21% 1% 103% 0%
Contains more Folate +1800%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +58.4%
Contains more Vitamin B3 +176.5%
Contains more Vitamin B5 +115.5%
Contains more Vitamin B6 +20%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.386

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Pork jowl
Pork jowl
Contains more Protein +81.8%
Contains more Carbs +∞%
Contains more Water +158.7%
Contains more Fats +7634.4%
Equal in Other - 1.82
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
Pork jowl
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more Protein +81.8%
Contains more Carbs +∞%
Contains more Water +158.7%
Contains more Fats +7634.4%
Equal in Other - 1.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Pork jowl
Pork jowl
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +13955.6%
Contains more Polyunsaturated fat +4560.9%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Pork jowl
38% 50% 12%
Saturated Fat: 25.26 g
Monounsaturated Fat: 32.89 g
Polyunsaturated fat: 8.11 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +13955.6%
Contains more Polyunsaturated fat +4560.9%

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 Pork jowl
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Winged bean Pork jowl Opinion
Net carbs 28.1g 0g Winged bean
Protein 11.6g 6.38g Winged bean
Fats 0.9g 69.61g Pork jowl
Carbs 28.1g 0g Winged bean
Calories 148kcal 655kcal Pork jowl
Calcium 30mg 4mg Winged bean
Iron 2mg 0.42mg Winged bean
Magnesium 24mg 3mg Winged bean
Phosphorus 45mg 86mg Pork jowl
Potassium 586mg 148mg Winged bean
Sodium 35mg 25mg Pork jowl
Zinc 1.39mg 0.84mg Winged bean
Copper 1.386mg 0.04mg Winged bean
Manganese 0.532mg 0.005mg Winged bean
Selenium 0.7µg 1.5µg Pork jowl
Vitamin A 0IU 9IU Pork jowl
Vitamin A RAE 0µg 3µg Pork jowl
Vitamin E 0.29mg Pork jowl
Vitamin B1 0.379mg 0.386mg Pork jowl
Vitamin B2 0.149mg 0.236mg Pork jowl
Vitamin B3 1.64mg 4.535mg Pork jowl
Vitamin B5 0.116mg 0.25mg Pork jowl
Vitamin B6 0.075mg 0.09mg Pork jowl
Folate 19µg 1µg Winged bean
Vitamin B12 0µg 0.82µg Pork jowl
Tryptophan 0.252mg 0.021mg Winged bean
Threonine 0.451mg 0.21mg Winged bean
Isoleucine 0.425mg 0.168mg Winged bean
Leucine 0.64mg 0.446mg Winged bean
Lysine 0.592mg 0.528mg Winged bean
Methionine 0.143mg 0.095mg Winged bean
Phenylalanine 0.451mg 0.239mg Winged bean
Valine 0.599mg 0.305mg Winged bean
Histidine 0.241mg 0.072mg Winged bean
Cholesterol 0mg 90mg Winged bean
Saturated Fat 0.222g 25.26g Winged bean
Monounsaturated Fat 0.234g 32.89g Pork jowl
Polyunsaturated fat 0.174g 8.11g Pork jowl

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Pork jowl
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
32%
Pork jowl
Minerals Daily Need Coverage Score
75%
Winged bean
12%
Pork jowl

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 25.038g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.3)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Pork jowl
Pork jowl is relatively richer in vitamins

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.