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  6. Winged bean vs. Raisin

Winged bean vs. Raisin — In-Depth Nutrition Comparison

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What are the differences between winged bean and raisins?

  • Winged bean is higher in copper, vitamin B1, zinc, manganese, and vitamin B3; however, raisins are richer in phosphorus and vitamin B6.
  • Winged bean's daily need coverage for copper is 119% more.
  • Raisins contain 6 times less zinc than winged bean. Winged bean contains 1.39mg of zinc, while raisins contain 0.22mg.
  • Winged bean has a lower glycemic index (32) than raisins (64).

We used Winged bean tuber, raw and Raisins, seedless types in this article.

Infographic

Winged bean vs Raisin 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%
Raisin
Raisin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more CopperCopper +335.8%
Contains more ZincZinc +531.8%
Contains more ManganeseManganese +77.9%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +27.8%
Contains more PhosphorusPhosphorus +124.4%
Contains less SodiumSodium -68.6%
~equal in Iron ~1.88mg

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%
Raisin
Raisin
5
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin B1Vitamin B1 +257.5%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +114.1%
Contains more Vitamin B5Vitamin B5 +22.1%
Contains more FolateFolate +280%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +132%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Raisin DV% diff.
Copper 1.386mg 0.318mg 119%
Fructose 29.68g 37%
Vitamin B1 0.379mg 0.106mg 23%
Protein 11.6g 3.07g 17%
Carbs 28.1g 79.18g 17%
Fiber 3.7g 15%
Zinc 1.39mg 0.22mg 11%
Manganese 0.532mg 0.299mg 10%
Phosphorus 45mg 101mg 8%
Calories 148kcal 299kcal 8%
Vitamin B6 0.075mg 0.174mg 8%
Vitamin B3 1.64mg 0.766mg 5%
Potassium 586mg 749mg 5%
Folate 19µg 5µg 4%
Vitamin K 3.5µg 3%
Vitamin C 0mg 2.3mg 3%
Choline 11.1mg 2%
Vitamin B2 0.149mg 0.125mg 2%
Iron 2mg 1.88mg 2%
Magnesium 24mg 32mg 2%
Calcium 30mg 50mg 2%
Vitamin E 0.12mg 1%
Fats 0.9g 0.46g 1%
Saturated fat 0.222g 0.058g 1%
Polyunsaturated fat 0.174g 0.037g 1%
Sodium 35mg 11mg 1%
Starch 2.7g 1%
Net carbs 28.1g 75.48g N/A
Sugar 59.19g N/A
Selenium 0.7µg 0.6µg 0%
Vitamin B5 0.116mg 0.095mg 0%
Monounsaturated fat 0.234g 0.051g 0%
Tryptophan 0.252mg 0.05mg 0%
Threonine 0.451mg 0.077mg 0%
Isoleucine 0.425mg 0.057mg 0%
Leucine 0.64mg 0.096mg 0%
Lysine 0.592mg 0.084mg 0%
Methionine 0.143mg 0.021mg 0%
Phenylalanine 0.451mg 0.065mg 0%
Valine 0.599mg 0.083mg 0%
Histidine 0.241mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

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
Raisin
Raisin
1
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +277.9%
Contains more FatsFats +95.7%
Contains more WaterWater +272%
Contains more CarbsCarbs +181.8%
~equal in Other ~1.86g

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +358.8%
Contains more Poly. FatPolyunsaturated fat +370.3%
Contains less Sat. FatSaturated fat -73.9%

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.