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  6. Winged bean vs. Raspberry

Winged bean vs. Raspberry — In-Depth Nutrition Comparison

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Differences between Winged bean and Raspberry

  • Winged bean has more Copper, Vitamin B1, Iron, Potassium, Zinc, Vitamin B2, and Vitamin B3, while Raspberry has more Vitamin C, and Manganese.
  • Winged bean's daily need coverage for Copper is 144% higher.
  • Raspberry contains 12 times less Vitamin B1 than Winged bean. Winged bean contains 0.379mg of Vitamin B1, while Raspberry contains 0.032mg.

The food types used in this comparison are Winged bean tuber, raw and Raspberries, raw.

Infographic

Winged bean vs Raspberry 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.
Winged bean
Winged bean
8
:
2
Raspberry
Raspberry
Contains more Calcium +20%
Contains more Iron +189.9%
Contains more Phosphorus +55.2%
Contains more Potassium +288.1%
Contains more Zinc +231%
Contains more Copper +1440%
Contains more Selenium +250%
Contains less Sodium -97.1%
Contains more Manganese +25.9%
Equal in Magnesium - 22
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Raspberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Calcium +20%
Contains more Iron +189.9%
Contains more Phosphorus +55.2%
Contains more Potassium +288.1%
Contains more Zinc +231%
Contains more Copper +1440%
Contains more Selenium +250%
Contains less Sodium -97.1%
Contains more Manganese +25.9%
Equal in Magnesium - 22

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.
Winged bean
Winged bean
4
:
6
Raspberry
Raspberry
Contains more Vitamin B1 +1084.4%
Contains more Vitamin B2 +292.1%
Contains more Vitamin B3 +174.2%
Contains more Vitamin B6 +36.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +183.6%
Contains more Folate +10.5%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Raspberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin B1 +1084.4%
Contains more Vitamin B2 +292.1%
Contains more Vitamin B3 +174.2%
Contains more Vitamin B6 +36.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +183.6%
Contains more Folate +10.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Raspberry
Raspberry
Contains more Protein +866.7%
Contains more Fats +38.5%
Contains more Carbs +135.3%
Contains more Other +334.8%
Contains more Water +49.4%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Raspberry
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +866.7%
Contains more Fats +38.5%
Contains more Carbs +135.3%
Contains more Other +334.8%
Contains more Water +49.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Raspberry
Raspberry
Contains more Monounsaturated Fat +265.6%
Contains less Saturated Fat -91.4%
Contains more Polyunsaturated fat +115.5%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Raspberry
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains more Monounsaturated Fat +265.6%
Contains less Saturated Fat -91.4%
Contains more Polyunsaturated fat +115.5%

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 Raspberry
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Raspberry Opinion
Net carbs 28.1g 5.44g Winged bean
Protein 11.6g 1.2g Winged bean
Fats 0.9g 0.65g Winged bean
Carbs 28.1g 11.94g Winged bean
Calories 148kcal 52kcal Winged bean
Fructose 2.35g Raspberry
Sugar 4.42g Winged bean
Fiber 6.5g Raspberry
Calcium 30mg 25mg Winged bean
Iron 2mg 0.69mg Winged bean
Magnesium 24mg 22mg Winged bean
Phosphorus 45mg 29mg Winged bean
Potassium 586mg 151mg Winged bean
Sodium 35mg 1mg Raspberry
Zinc 1.39mg 0.42mg Winged bean
Copper 1.386mg 0.09mg Winged bean
Manganese 0.532mg 0.67mg Raspberry
Selenium 0.7µg 0.2µg Winged bean
Vitamin A 0IU 33IU Raspberry
Vitamin A RAE 0µg 2µg Raspberry
Vitamin E 0.87mg Raspberry
Vitamin C 0mg 26.2mg Raspberry
Vitamin B1 0.379mg 0.032mg Winged bean
Vitamin B2 0.149mg 0.038mg Winged bean
Vitamin B3 1.64mg 0.598mg Winged bean
Vitamin B5 0.116mg 0.329mg Raspberry
Vitamin B6 0.075mg 0.055mg Winged bean
Folate 19µg 21µg Raspberry
Vitamin K 7.8µg Raspberry
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Saturated Fat 0.222g 0.019g Raspberry
Monounsaturated Fat 0.234g 0.064g Winged bean
Polyunsaturated fat 0.174g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Winged bean
17%
Raspberry
Minerals Daily Need Coverage Score
75%
Winged bean
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.42g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.2)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.