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  6. Winged bean vs. Rutabagas

Winged bean vs. Rutabagas — In-Depth Nutrition Comparison

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The main differences between winged bean and rutabagas

  • Winged bean is richer in copper, vitamin B1, iron, manganese, zinc, vitamin B2, potassium, and vitamin B3, yet rutabagas are richer in vitamin C.
  • Daily need coverage for copper for winged bean is 150% higher.
  • Winged bean contains 6 times more zinc than rutabagas. Winged bean contains 1.39mg of zinc, while rutabagas contain 0.24mg.
  • Winged bean has a lower glycemic index than rutabagas.

Food types used in this article are Winged bean tuber, raw and Rutabagas, raw.

Infographic

Winged bean vs Rutabagas infographic
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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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +92.1%
Contains more IronIron +354.5%
Contains more CopperCopper +4231.3%
Contains more ZincZinc +479.2%
Contains more ManganeseManganese +306.1%
Contains more CalciumCalcium +43.3%
Contains more PhosphorusPhosphorus +17.8%
Contains less SodiumSodium -65.7%
~equal in Selenium ~0.7µg

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin B1Vitamin B1 +321.1%
Contains more Vitamin B2Vitamin B2 +272.5%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +37.9%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more FolateFolate +10.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Rutabagas DV% diff.
Copper 1.386mg 0.032mg 150%
Vitamin C 0mg 25mg 28%
Vitamin B1 0.379mg 0.09mg 24%
Protein 11.6g 1.08g 21%
Iron 2mg 0.44mg 20%
Manganese 0.532mg 0.131mg 17%
Zinc 1.39mg 0.24mg 10%
Fiber 2.3g 9%
Vitamin B2 0.149mg 0.04mg 8%
Potassium 586mg 305mg 8%
Vitamin B3 1.64mg 0.7mg 6%
Calories 148kcal 37kcal 6%
Carbs 28.1g 8.62g 6%
Choline 14.1mg 3%
Fructose 1.61g 2%
Vitamin E 0.3mg 2%
Vitamin B6 0.075mg 0.1mg 2%
Vitamin B5 0.116mg 0.16mg 1%
Polyunsaturated fat 0.174g 0.088g 1%
Monounsaturated fat 0.234g 0.025g 1%
Saturated fat 0.222g 0.027g 1%
Calcium 30mg 43mg 1%
Folate 19µg 21µg 1%
Fats 0.9g 0.16g 1%
Sodium 35mg 12mg 1%
Phosphorus 45mg 53mg 1%
Magnesium 24mg 20mg 1%
Net carbs 28.1g 6.32g N/A
Sugar 4.46g N/A
Starch 0.4g 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +974.1%
Contains more FatsFats +462.5%
Contains more CarbsCarbs +226%
Contains more OtherOther +181.7%
Contains more WaterWater +55.8%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +836%
Contains more Poly. FatPolyunsaturated fat +97.7%
Contains less Sat. FatSaturated fat -87.8%

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.