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Winged bean vs. Potato salad — In-Depth Nutrition Comparison

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Summary of differences between winged bean and potato salad

  • Winged bean has more copper, vitamin B1, manganese, iron, zinc, and potassium; however, potato salad is higher in vitamin C and vitamin B5.
  • Winged bean covers your daily need for copper, 141% more than potato salad.
  • Winged bean has 5 times more manganese than potato salad. While winged bean has 0.532mg of manganese, potato salad has only 0.101mg.
  • Winged bean has less sodium.
  • The glycemic index of potato salad is higher.

These are the specific foods used in this comparison Winged bean tuber, raw and Potato salad, home-prepared.

Infographic

Winged bean vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +57.9%
Contains more PotassiumPotassium +130.7%
Contains more IronIron +207.7%
Contains more CopperCopper +1074.6%
Contains more ZincZinc +348.4%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +426.7%
Contains more PhosphorusPhosphorus +15.6%
Contains more SeleniumSelenium +485.7%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +392.2%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B3Vitamin B3 +84.3%
Contains more FolateFolate +171.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +360.3%
Contains more Vitamin B6Vitamin B6 +88%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +332.8%
Contains more CarbsCarbs +151.6%
Contains more FatsFats +811.1%
Contains more WaterWater +32.4%
~equal in Other ~1.95g

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +959.8%
Contains more Poly. FatPolyunsaturated fat +2047.7%

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 Potato salad
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Potato salad DV% diff.
Copper 1.386mg 0.118mg 141%
Vitamin B1 0.379mg 0.077mg 25%
Polyunsaturated fat 0.174g 3.737g 24%
Cholesterol 0mg 68mg 23%
Sodium 35mg 529mg 21%
Manganese 0.532mg 0.101mg 19%
Protein 11.6g 2.68g 18%
Iron 2mg 0.65mg 17%
Fats 0.9g 8.2g 11%
Vitamin C 0mg 10mg 11%
Zinc 1.39mg 0.31mg 10%
Potassium 586mg 254mg 10%
Vitamin B5 0.116mg 0.534mg 8%
Vitamin B2 0.149mg 0.06mg 7%
Selenium 0.7µg 4.1µg 6%
Monounsaturated fat 0.234g 2.48g 6%
Carbs 28.1g 11.17g 6%
Fiber 1.3g 5%
Vitamin B3 1.64mg 0.89mg 5%
Vitamin B6 0.075mg 0.141mg 5%
Saturated fat 0.222g 1.429g 5%
Vitamin A 0µg 32µg 4%
Folate 19µg 7µg 3%
Magnesium 24mg 15mg 2%
Phosphorus 45mg 52mg 1%
Calcium 30mg 19mg 1%
Calories 148kcal 143kcal 0%
Net carbs 28.1g 9.87g N/A
Tryptophan 0.252mg 0.042mg 0%
Threonine 0.451mg 0.116mg 0%
Isoleucine 0.425mg 0.141mg 0%
Leucine 0.64mg 0.202mg 0%
Lysine 0.592mg 0.171mg 0%
Methionine 0.143mg 0.066mg 0%
Phenylalanine 0.451mg 0.135mg 0%
Valine 0.599mg 0.172mg 0%
Histidine 0.241mg 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Potato salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Winged bean
13%
Potato salad
Minerals Daily Need Coverage Score
75%
Winged bean
24%
Potato salad

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 494mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 1.207g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.