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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
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
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
75%
24%
Comparison summary
Which food is lower in Cholesterol?
Winged bean is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 494mg)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 1.207g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food is cheaper?
Potato salad is cheaper (difference - $0.5)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.