Winged bean vs. Shallot — In-Depth Nutrition Comparison
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What are the main differences between winged bean and shallot?
- Winged bean is richer in copper, vitamin B1, manganese, iron, vitamin B2, zinc, vitamin B3, and potassium, while shallot is higher in vitamin B6 and vitamin C.
- Winged bean's daily need coverage for copper is 144% higher.
- Shallot has 8 times less vitamin B3 than winged bean. Winged bean has 1.64mg of vitamin B3, while shallot has 0.2mg.
We used Winged bean tuber, raw and Shallots, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more PotassiumPotassium | +75.4% |
| Contains more IronIron | +66.7% |
| Contains more CopperCopper | +1475% |
| Contains more ZincZinc | +247.5% |
| Contains more ManganeseManganese | +82.2% |
| Contains more CalciumCalcium | +23.3% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -65.7% |
| Contains more SeleniumSelenium | +71.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +531.7% |
| Contains more Vitamin B2Vitamin B2 | +645% |
| Contains more Vitamin B3Vitamin B3 | +720% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +150% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more FolateFolate | +78.9% |
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:
2.5 g
Fats:
0.1 g
Carbs:
16.8 g
Water:
79.8 g
Other:
0.8 g
| Contains more ProteinProtein | +364% |
| Contains more FatsFats | +800% |
| Contains more CarbsCarbs | +67.3% |
| Contains more OtherOther | +150% |
| Contains more WaterWater | +39% |
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
0.017 g
Monounsaturated fat:
Mono. Fat
0.014 g
Polyunsaturated fat:
Poly. Fat
0.039 g
| Contains more Mono. FatMonounsaturated fat | +1571.4% |
| Contains more Poly. FatPolyunsaturated fat | +346.2% |
| Contains less Sat. FatSaturated fat | -92.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 0.088mg | 144% |
| Vitamin B1 | 0.379mg | 0.06mg | 27% |
| Vitamin B6 | 0.075mg | 0.345mg | 21% |
| Protein | 11.6g | 2.5g | 18% |
| Fiber | 3.2g | 13% | |
| Vitamin B2 | 0.149mg | 0.02mg | 10% |
| Iron | 2mg | 1.2mg | 10% |
| Manganese | 0.532mg | 0.292mg | 10% |
| Zinc | 1.39mg | 0.4mg | 9% |
| Vitamin C | 0mg | 8mg | 9% |
| Vitamin B3 | 1.64mg | 0.2mg | 9% |
| Potassium | 586mg | 334mg | 7% |
| Folate | 19µg | 34µg | 4% |
| Calories | 148kcal | 72kcal | 4% |
| Carbs | 28.1g | 16.8g | 4% |
| Vitamin B5 | 0.116mg | 0.29mg | 3% |
| Phosphorus | 45mg | 60mg | 2% |
| Choline | 11.3mg | 2% | |
| Selenium | 0.7µg | 1.2µg | 1% |
| Fats | 0.9g | 0.1g | 1% |
| Polyunsaturated fat | 0.174g | 0.039g | 1% |
| Calcium | 30mg | 37mg | 1% |
| Saturated fat | 0.222g | 0.017g | 1% |
| Sodium | 35mg | 12mg | 1% |
| Monounsaturated fat | 0.234g | 0.014g | 1% |
| Vitamin K | 0.8µg | 1% | |
| Magnesium | 24mg | 21mg | 1% |
| Net carbs | 28.1g | 13.6g | N/A |
| Sugar | 7.87g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Tryptophan | 0.252mg | 0.028mg | 0% |
| Threonine | 0.451mg | 0.098mg | 0% |
| Isoleucine | 0.425mg | 0.106mg | 0% |
| Leucine | 0.64mg | 0.149mg | 0% |
| Lysine | 0.592mg | 0.125mg | 0% |
| Methionine | 0.143mg | 0.027mg | 0% |
| Phenylalanine | 0.451mg | 0.081mg | 0% |
| Valine | 0.599mg | 0.11mg | 0% |
| Histidine | 0.241mg | 0.043mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
14%
Minerals Daily Need Coverage Score
75%
21%
Comparison summary
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 7.87g)
Which food contains less Sodium?
Shallot contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Shallot is lower in Saturated fat (difference - 0.205g)
Which food is lower in glycemic index?
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Shallot is cheaper (difference - $0.2)
Which food is richer in vitamins?
Shallot is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)