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  6. Winged bean vs. Ricotta

Winged bean vs. Ricotta — In-Depth Nutrition Comparison

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A recap on differences between winged bean and ricotta

  • Winged bean is higher in copper, vitamin B1, manganese, and iron, yet ricotta is higher in selenium, calcium, phosphorus, and vitamin B12.
  • Winged bean covers your daily copper needs 152% more than ricotta.
  • Winged bean contains 89 times more manganese than ricotta. While winged bean contains 0.532mg of manganese, ricotta contains only 0.006mg.
  • The amount of saturated fat in winged bean is lower.

Food varieties used in this article are Winged bean tuber, raw and Cheese, ricotta, whole milk.

Infographic

Winged bean vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +118.2%
Contains more PotassiumPotassium +458.1%
Contains more IronIron +426.3%
Contains more CopperCopper +6500%
Contains more ZincZinc +19.8%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +8766.7%
Contains more CalciumCalcium +590%
Contains more PhosphorusPhosphorus +251.1%
Contains more SeleniumSelenium +1971.4%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin B1Vitamin B1 +2815.4%
Contains more Vitamin B3Vitamin B3 +1476.9%
Contains more Vitamin B6Vitamin B6 +74.4%
Contains more FolateFolate +58.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.9%
Contains more Vitamin B5Vitamin B5 +83.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Winged bean Ricotta DV% diff.
Copper 1.386mg 0.021mg 152%
Saturated fat 0.222g 8.295g 37%
Vitamin B1 0.379mg 0.013mg 31%
Selenium 0.7µg 14.5µg 25%
Manganese 0.532mg 0.006mg 23%
Iron 2mg 0.38mg 20%
Fats 0.9g 12.98g 19%
Calcium 30mg 207mg 18%
Cholesterol 0mg 51mg 17%
Phosphorus 45mg 158mg 16%
Potassium 586mg 105mg 14%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 0µg 120µg 13%
Vitamin B3 1.64mg 0.104mg 10%
Monounsaturated fat 0.234g 3.627g 8%
Carbs 28.1g 3.04g 8%
Vitamin B2 0.149mg 0.195mg 4%
Magnesium 24mg 11mg 3%
Choline 17.5mg 3%
Vitamin B5 0.116mg 0.213mg 2%
Zinc 1.39mg 1.16mg 2%
Sodium 35mg 84mg 2%
Folate 19µg 12µg 2%
Vitamin B6 0.075mg 0.043mg 2%
Vitamin K 1.1µg 1%
Polyunsaturated fat 0.174g 0.385g 1%
Calories 148kcal 174kcal 1%
Protein 11.6g 11.26g 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.11mg 1%
Vitamin D 0IU 10IU 1%
Net carbs 28.1g 3.04g N/A
Sugar 0.27g N/A
Tryptophan 0.252mg 0.125mg 0%
Threonine 0.451mg 0.517mg 0%
Isoleucine 0.425mg 0.589mg 0%
Leucine 0.64mg 1.221mg 0%
Lysine 0.592mg 1.338mg 0%
Methionine 0.143mg 0.281mg 0%
Phenylalanine 0.451mg 0.556mg 0%
Valine 0.599mg 0.692mg 0%
Histidine 0.241mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +824.3%
Contains more OtherOther +96.1%
Contains more FatsFats +1342.2%
Contains more WaterWater +24.9%
~equal in Protein ~11.26g

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +1450%
Contains more Poly. FatPolyunsaturated fat +121.3%

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.