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  6. Winged bean vs. Pumpkin pie

Winged bean vs. Pumpkin pie — In-Depth Nutrition Comparison

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A recap on the differences between winged bean and pumpkin pie

  • Winged bean is higher in copper, vitamin B1, iron, manganese, potassium, and zinc, yet pumpkin pie is higher in vitamin A and vitamin B12.
  • Winged bean covers your daily copper needs 138% more than pumpkin pie.
  • Winged bean contains 4 times more zinc than pumpkin pie. While winged bean contains 1.39mg of zinc, pumpkin pie contains only 0.39mg.
  • The amount of sodium in winged bean is lower.
  • The glycemic index of winged bean is lower.

Food varieties used in this article are Winged bean tuber, raw and Pie, pumpkin, commercially prepared.

Infographic

Winged bean vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +71.4%
Contains more PotassiumPotassium +250.9%
Contains more IronIron +122.2%
Contains more CopperCopper +836.5%
Contains more ZincZinc +256.4%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +134.4%
Contains more CalciumCalcium +113.3%
Contains more PhosphorusPhosphorus +80%
Contains more SeleniumSelenium +671.4%

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin B1Vitamin B1 +114.1%
Contains more Vitamin B2Vitamin B2 +20.2%
Contains more Vitamin B3Vitamin B3 +48.1%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +289.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Winged bean Pumpkin pie DV% diff.
Copper 1.386mg 0.148mg 138%
Vitamin A 0µg 448µg 50%
Vitamin B1 0.379mg 0.177mg 17%
Protein 11.6g 3.9g 15%
Vitamin B12 0µg 0.35µg 15%
Iron 2mg 0.9mg 14%
Fats 0.9g 9.75g 14%
Manganese 0.532mg 0.227mg 13%
Potassium 586mg 167mg 12%
Vitamin K 13.2µg 11%
Monounsaturated fat 0.234g 4.6g 11%
Polyunsaturated fat 0.174g 1.77g 11%
Cholesterol 0mg 26mg 9%
Zinc 1.39mg 0.39mg 9%
Sodium 35mg 239mg 9%
Selenium 0.7µg 5.4µg 9%
Saturated fat 0.222g 1.988g 8%
Choline 37.5mg 7%
Fiber 1.8g 7%
Vitamin B5 0.116mg 0.452mg 7%
Calories 148kcal 243kcal 5%
Phosphorus 45mg 81mg 5%
Vitamin E 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Calcium 30mg 64mg 3%
Vitamin B3 1.64mg 1.107mg 3%
Magnesium 24mg 14mg 2%
Folate 19µg 26µg 2%
Carbs 28.1g 34.83g 2%
Vitamin B2 0.149mg 0.124mg 2%
Vitamin B6 0.075mg 0.063mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 28.1g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 18.88g N/A
Tryptophan 0.252mg 0.048mg 0%
Threonine 0.451mg 0.154mg 0%
Isoleucine 0.425mg 0.158mg 0%
Leucine 0.64mg 0.297mg 0%
Lysine 0.592mg 0.192mg 0%
Methionine 0.143mg 0.249mg 0%
Phenylalanine 0.451mg 0.175mg 0%
Valine 0.599mg 0.211mg 0%
Histidine 0.241mg 0.088mg 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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +197.4%
Contains more WaterWater +13.9%
Contains more OtherOther +77%
Contains more FatsFats +983.3%
Contains more CarbsCarbs +24%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +1865.8%
Contains more Poly. FatPolyunsaturated fat +917.2%

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.