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  6. Winged bean vs. Pot roast

Winged bean vs. Pot roast — In-Depth Nutrition Comparison

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Important differences between winged bean and pot roast

  • Winged bean has more copper, vitamin B1, and manganese; however, pot roast has more vitamin B12, zinc, selenium, phosphorus, and vitamin B6.
  • Winged bean's daily need coverage for copper is 143% more.
  • Winged bean has 53 times more manganese than pot roast. Winged bean has 0.532mg of manganese, while pot roast has 0.01mg.
  • Winged bean is lower in saturated fat.
  • Winged bean has a higher glycemic index than pot roast.

The food varieties used in the comparison are Winged bean tuber, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Winged bean vs Pot roast 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +26.3%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +153.7%
Contains more CopperCopper +1300%
Contains less SodiumSodium -25.5%
Contains more ManganeseManganese +5220%
Contains more IronIron +21%
Contains more ZincZinc +379.1%
Contains more PhosphorusPhosphorus +286.7%
Contains more SeleniumSelenium +3757.1%

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%
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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin B1Vitamin B1 +542.4%
Contains more FolateFolate +111.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more Vitamin B3Vitamin B3 +150.3%
Contains more Vitamin B5Vitamin B5 +392.2%
Contains more Vitamin B6Vitamin B6 +277.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Pot roast DV% diff.
Copper 1.386mg 0.099mg 143%
Vitamin B12 0µg 2.13µg 89%
Zinc 1.39mg 6.66mg 48%
Selenium 0.7µg 27µg 48%
Cholesterol 0mg 116mg 39%
Protein 11.6g 28.94g 35%
Saturated fat 0.222g 7.548g 33%
Fats 0.9g 19.17g 28%
Vitamin B1 0.379mg 0.059mg 27%
Manganese 0.532mg 0.01mg 23%
Monounsaturated fat 0.234g 8.175g 20%
Choline 110.2mg 20%
Phosphorus 45mg 174mg 18%
Vitamin B6 0.075mg 0.283mg 16%
Vitamin B3 1.64mg 4.105mg 15%
Potassium 586mg 231mg 10%
Carbs 28.1g 0g 9%
Vitamin B5 0.116mg 0.571mg 9%
Calories 148kcal 297kcal 7%
Iron 2mg 2.42mg 5%
Polyunsaturated fat 0.174g 0.708g 4%
Folate 19µg 9µg 3%
Vitamin E 0.51mg 3%
Vitamin K 1.8µg 2%
Vitamin B2 0.149mg 0.171mg 2%
Vitamin D 0µg 0.2µg 1%
Sodium 35mg 47mg 1%
Calcium 30mg 16mg 1%
Magnesium 24mg 19mg 1%
Vitamin D 0IU 8IU 1%
Net carbs 28.1g 0g N/A
Tryptophan 0.252mg 0.19mg 0%
Threonine 0.451mg 1.156mg 0%
Isoleucine 0.425mg 1.317mg 0%
Leucine 0.64mg 2.302mg 0%
Lysine 0.592mg 2.446mg 0%
Methionine 0.143mg 0.754mg 0%
Phenylalanine 0.451mg 1.143mg 0%
Valine 0.599mg 1.436mg 0%
Histidine 0.241mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-20100%
Contains more ProteinProtein +149.5%
Contains more FatsFats +2030%
~equal in Water ~51.9g

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +3393.6%
Contains more Poly. FatPolyunsaturated fat +306.9%

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.