Winged bean vs. Safflower — In-Depth Nutrition Comparison
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Significant differences between winged bean and safflower
- The amount of phosphorus, vitamin B6, magnesium, vitamin B5, vitamin B1, manganese, copper, iron, folate, and zinc in safflower is higher than in winged bean.
- Safflower covers your daily phosphorus needs 86% more than winged bean.
Specific food types used in this comparison are Winged bean tuber, raw and Seeds, safflower seed kernels, dried.
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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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1370.8% |
| Contains more CalciumCalcium | +160% |
| Contains more PotassiumPotassium | +17.2% |
| Contains more IronIron | +145% |
| Contains more CopperCopper | +26% |
| Contains more ZincZinc | +263.3% |
| Contains more PhosphorusPhosphorus | +1331.1% |
| Contains less SodiumSodium | -91.4% |
| Contains more ManganeseManganese | +278.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +206.9% |
| Contains more Vitamin B2Vitamin B2 | +178.5% |
| Contains more Vitamin B3Vitamin B3 | +39.3% |
| Contains more Vitamin B5Vitamin B5 | +3374.1% |
| Contains more Vitamin B6Vitamin B6 | +1460% |
| Contains more FolateFolate | +742.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.174g | 28.223g | 187% |
| Phosphorus | 45mg | 644mg | 86% |
| Vitamin B6 | 0.075mg | 1.17mg | 84% |
| Magnesium | 24mg | 353mg | 78% |
| Vitamin B5 | 0.116mg | 4.03mg | 78% |
| Vitamin B1 | 0.379mg | 1.163mg | 65% |
| Manganese | 0.532mg | 2.014mg | 64% |
| Fats | 0.9g | 38.45g | 58% |
| Copper | 1.386mg | 1.747mg | 40% |
| Iron | 2mg | 4.9mg | 36% |
| Folate | 19µg | 160µg | 35% |
| Zinc | 1.39mg | 5.05mg | 33% |
| Vitamin B2 | 0.149mg | 0.415mg | 20% |
| Calories | 148kcal | 517kcal | 18% |
| Saturated fat | 0.222g | 3.682g | 16% |
| Monounsaturated fat | 0.234g | 4.848g | 12% |
| Protein | 11.6g | 16.18g | 9% |
| Calcium | 30mg | 78mg | 5% |
| Vitamin B3 | 1.64mg | 2.284mg | 4% |
| Potassium | 586mg | 687mg | 3% |
| Carbs | 28.1g | 34.29g | 2% |
| Selenium | 0.7µg | 1% | |
| Sodium | 35mg | 3mg | 1% |
| Net carbs | 28.1g | 34.29g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.252mg | 0.183mg | 0% |
| Threonine | 0.451mg | 0.586mg | 0% |
| Isoleucine | 0.425mg | 0.717mg | 0% |
| Leucine | 0.64mg | 1.154mg | 0% |
| Lysine | 0.592mg | 0.534mg | 0% |
| Methionine | 0.143mg | 0.284mg | 0% |
| Phenylalanine | 0.451mg | 0.806mg | 0% |
| Valine | 0.599mg | 1.025mg | 0% |
| Histidine | 0.241mg | 0.452mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
| Contains more WaterWater | +921.4% |
| Contains more ProteinProtein | +39.5% |
| Contains more FatsFats | +4172.2% |
| Contains more CarbsCarbs | +22% |
| Contains more OtherOther | +173% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
| Contains less Sat. FatSaturated fat | -94% |
| Contains more Mono. FatMonounsaturated fat | +1971.8% |
| Contains more Poly. FatPolyunsaturated fat | +16120.1% |