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  6. Winged bean vs. Shallot

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

Winged bean vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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.
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Shallot 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%

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
3% 17% 80%
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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
24% 20% 56%
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%

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.