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  6. Winged bean vs. Sockeye salmon

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

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A recap on the differences between winged bean and sockeye salmon

  • Winged bean is higher in copper and manganese, yet sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B6, vitamin B3, phosphorus, and vitamin B5.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than winged bean.
  • Winged bean contains 41 times more manganese than sockeye salmon. While winged bean contains 0.532mg of manganese, sockeye salmon contains only 0.013mg.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Winged bean tuber, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Winged bean vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +34.4%
Contains more IronIron +284.6%
Contains more CopperCopper +1723.7%
Contains more ZincZinc +152.7%
Contains less SodiumSodium -62%
Contains more ManganeseManganese +3992.3%
Contains more MagnesiumMagnesium +50%
Contains more PhosphorusPhosphorus +577.8%
Contains more SeleniumSelenium +4971.4%

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin B1Vitamin B1 +141.4%
Contains more FolateFolate +171.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B3Vitamin B3 +517.3%
Contains more Vitamin B5Vitamin B5 +998.3%
Contains more Vitamin B6Vitamin B6 +1002.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Winged bean Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Copper 1.386mg 0.076mg 146%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Selenium 0.7µg 35.5µg 63%
Vitamin B6 0.075mg 0.827mg 58%
Vitamin B3 1.64mg 10.123mg 53%
Phosphorus 45mg 305mg 37%
Protein 11.6g 26.48g 30%
Manganese 0.532mg 0.013mg 23%
Vitamin B5 0.116mg 1.274mg 23%
Choline 112.6mg 20%
Cholesterol 0mg 61mg 20%
Iron 2mg 0.52mg 19%
Vitamin B1 0.379mg 0.157mg 19%
Carbs 28.1g 0g 9%
Polyunsaturated fat 0.174g 1.327g 8%
Zinc 1.39mg 0.55mg 8%
Vitamin E 0.99mg 7%
Vitamin B2 0.149mg 0.246mg 7%
Fats 0.9g 5.57g 7%
Vitamin A 0µg 58µg 6%
Potassium 586mg 436mg 4%
Monounsaturated fat 0.234g 1.864g 4%
Folate 19µg 7µg 3%
Saturated fat 0.222g 0.969g 3%
Magnesium 24mg 36mg 3%
Calcium 30mg 11mg 2%
Sodium 35mg 92mg 2%
Calories 148kcal 156kcal 0%
Net carbs 28.1g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.252mg 0.335mg 0%
Threonine 0.451mg 1.247mg 0%
Isoleucine 0.425mg 1.274mg 0%
Leucine 0.64mg 2.185mg 0%
Lysine 0.592mg 2.574mg 0%
Methionine 0.143mg 0.858mg 0%
Phenylalanine 0.451mg 1.086mg 0%
Valine 0.599mg 1.461mg 0%
Histidine 0.241mg 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +222.6%
Contains more ProteinProtein +128.3%
Contains more FatsFats +518.9%
Contains more WaterWater +17.3%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -77.1%
Contains more Mono. FatMonounsaturated fat +696.6%
Contains more Poly. FatPolyunsaturated fat +662.6%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.