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  6. Winged bean vs. Roe

Winged bean vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between winged bean and roe?

  • Winged bean is richer in copper and manganese, while roe is higher in vitamin B12, selenium, phosphorus, vitamin B2, vitamin B5, folate, and vitamin C.
  • Roe's daily need coverage for vitamin B12 is 481% higher.
  • Roe has 41 times less manganese than winged bean. Winged bean has 0.532mg of manganese, while roe has 0.013mg.

We used Winged bean tuber, raw and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

Winged bean vs Roe 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%
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more PotassiumPotassium +107.1%
Contains more IronIron +159.7%
Contains more CopperCopper +982.8%
Contains less SodiumSodium -70.1%
Contains more ManganeseManganese +3992.3%
Contains more PhosphorusPhosphorus +1044.4%
Contains more SeleniumSelenium +7285.7%
~equal in Magnesium ~26mg
~equal in Calcium ~28mg
~equal in Zinc ~1.28mg

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%
Roe
Roe
8
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin B1Vitamin B1 +36.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +536.9%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B5Vitamin B5 +894.8%
Contains more Vitamin B6Vitamin B6 +146.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +384.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Copper 1.386mg 0.128mg 140%
Selenium 0.7µg 51.7µg 93%
Phosphorus 45mg 515mg 67%
Vitamin B2 0.149mg 0.949mg 62%
Protein 11.6g 28.62g 34%
Manganese 0.532mg 0.013mg 23%
Polyunsaturated fat 0.174g 3.404g 22%
Vitamin B5 0.116mg 1.154mg 21%
Vitamin C 0mg 16.4mg 18%
Folate 19µg 92µg 18%
Iron 2mg 0.77mg 15%
Fats 0.9g 8.23g 11%
Vitamin A 0µg 91µg 10%
Carbs 28.1g 1.92g 9%
Vitamin B1 0.379mg 0.277mg 9%
Potassium 586mg 283mg 9%
Vitamin B6 0.075mg 0.185mg 8%
Saturated fat 0.222g 1.866g 7%
Monounsaturated fat 0.234g 2.129g 5%
Sodium 35mg 117mg 4%
Calories 148kcal 204kcal 3%
Vitamin B3 1.64mg 2.192mg 3%
Zinc 1.39mg 1.28mg 1%
Net carbs 28.1g 1.92g N/A
Magnesium 24mg 26mg 0%
Calcium 30mg 28mg 0%
Tryptophan 0.252mg 0.375mg 0%
Threonine 0.451mg 1.305mg 0%
Isoleucine 0.425mg 1.465mg 0%
Leucine 0.64mg 2.509mg 0%
Lysine 0.592mg 2.179mg 0%
Methionine 0.143mg 0.71mg 0%
Phenylalanine 0.451mg 1.401mg 0%
Valine 0.599mg 1.676mg 0%
Histidine 0.241mg 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g 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
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more CarbsCarbs +1363.5%
Contains more ProteinProtein +146.7%
Contains more FatsFats +814.4%
Contains more OtherOther +30%
~equal in Water ~58.63g

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +809.8%
Contains more Poly. FatPolyunsaturated fat +1856.3%

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.