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Winged bean vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the main differences between winged bean and smoked salmon?

  • Winged bean is richer in copper, vitamin B1, and manganese, while smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Smoked salmon's daily need coverage for vitamin B12 is 136% higher.
  • Smoked salmon has 31 times less manganese than winged bean. Winged bean has 0.532mg of manganese, while smoked salmon has 0.017mg.
  • Winged bean is lower in sodium.
  • Winged bean has a higher glycemic index (32) than smoked salmon (0).

We used Winged bean tuber, raw and Fish, salmon, chinook, smoked types in this comparison.

Infographic

Winged bean vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +234.9%
Contains more IronIron +135.3%
Contains more CopperCopper +502.6%
Contains more ZincZinc +348.4%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +3029.4%
Contains more PhosphorusPhosphorus +264.4%
Contains more SeleniumSelenium +4528.6%

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.
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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +1547.8%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more FolateFolate +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +187.8%
Contains more Vitamin B5Vitamin B5 +650%
Contains more Vitamin B6Vitamin B6 +270.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +57.6%
Contains more FatsFats +380%
Contains more WaterWater +25.4%
Contains more OtherOther +170%

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% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -76.1%
Contains more Mono. FatMonounsaturated fat +764.5%
Contains more Poly. FatPolyunsaturated fat +471.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Smoked salmon
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Winged bean Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Copper 1.386mg 0.23mg 128%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 0.7µg 32.4µg 58%
Vitamin B1 0.379mg 0.023mg 30%
Sodium 35mg 672mg 28%
Manganese 0.532mg 0.017mg 22%
Vitamin B3 1.64mg 4.72mg 19%
Phosphorus 45mg 164mg 17%
Choline 89mg 16%
Vitamin B6 0.075mg 0.278mg 16%
Vitamin B5 0.116mg 0.87mg 15%
Iron 2mg 0.85mg 14%
Protein 11.6g 18.28g 13%
Potassium 586mg 175mg 12%
Zinc 1.39mg 0.31mg 10%
Vitamin E 1.35mg 9%
Carbs 28.1g 0g 9%
Cholesterol 0mg 23mg 8%
Polyunsaturated fat 0.174g 0.995g 5%
Fats 0.9g 4.32g 5%
Monounsaturated fat 0.234g 2.023g 4%
Vitamin B2 0.149mg 0.101mg 4%
Folate 19µg 2µg 4%
Saturated fat 0.222g 0.929g 3%
Vitamin A 0µg 26µg 3%
Calories 148kcal 117kcal 2%
Calcium 30mg 11mg 2%
Magnesium 24mg 18mg 1%
Net carbs 28.1g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.252mg 0.205mg 0%
Threonine 0.451mg 0.801mg 0%
Isoleucine 0.425mg 0.842mg 0%
Leucine 0.64mg 1.486mg 0%
Lysine 0.592mg 1.679mg 0%
Methionine 0.143mg 0.541mg 0%
Phenylalanine 0.451mg 0.714mg 0%
Valine 0.599mg 0.942mg 0%
Histidine 0.241mg 0.538mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Winged bean
76%
Smoked salmon
Minerals Daily Need Coverage Score
75%
Winged bean
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 637mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 0.707g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $13.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.