Winged bean vs. Soy sauce — In-Depth Nutrition Comparison
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Important differences between winged bean and soy sauce
- Winged bean has more copper, vitamin B1, and iron; however, soy sauce has more manganese, phosphorus, magnesium, and vitamin B6.
- Soy sauce's daily need coverage for sodium is 237% more.
- Winged bean has 32 times more copper than soy sauce. Winged bean has 1.386mg of copper, while soy sauce has 0.043mg.
- Winged bean is lower in sodium.
- Winged bean has a higher glycemic index than soy sauce.
The food varieties used in the comparison are Winged bean tuber, raw and Soy sauce made from soy and wheat (shoyu).
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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 PotassiumPotassium | +34.7% |
| Contains more IronIron | +37.9% |
| Contains more CopperCopper | +3123.3% |
| Contains more ZincZinc | +59.8% |
| Contains less SodiumSodium | -99.4% |
| Contains more SeleniumSelenium | +40% |
| Contains more MagnesiumMagnesium | +208.3% |
| Contains more PhosphorusPhosphorus | +268.9% |
| Contains more ManganeseManganese | +91.4% |
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 | +1048.5% |
| Contains more FolateFolate | +35.7% |
| Contains more Vitamin B2Vitamin B2 | +10.7% |
| Contains more Vitamin B3Vitamin B3 | +33.9% |
| Contains more Vitamin B5Vitamin B5 | +156% |
| Contains more Vitamin B6Vitamin B6 | +97.3% |
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:
8.14 g
Fats:
0.57 g
Carbs:
4.93 g
Water:
71.15 g
Other:
15.21 g
| Contains more ProteinProtein | +42.5% |
| Contains more FatsFats | +57.9% |
| Contains more CarbsCarbs | +470% |
| Contains more WaterWater | +24% |
| Contains more OtherOther | +660.5% |
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
0.073 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.263 g
| Contains more Mono. FatMonounsaturated fat | +165.9% |
| Contains less Sat. FatSaturated fat | -67.1% |
| Contains more Poly. FatPolyunsaturated fat | +51.1% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 35mg | 5493mg | 237% |
| Copper | 1.386mg | 0.043mg | 149% |
| Vitamin B1 | 0.379mg | 0.033mg | 29% |
| Manganese | 0.532mg | 1.018mg | 21% |
| Phosphorus | 45mg | 166mg | 17% |
| Magnesium | 24mg | 74mg | 12% |
| Carbs | 28.1g | 4.93g | 8% |
| Protein | 11.6g | 8.14g | 7% |
| Iron | 2mg | 1.45mg | 7% |
| Vitamin B6 | 0.075mg | 0.148mg | 6% |
| Calories | 148kcal | 53kcal | 5% |
| Zinc | 1.39mg | 0.87mg | 5% |
| Potassium | 586mg | 435mg | 4% |
| Vitamin B5 | 0.116mg | 0.297mg | 4% |
| Fiber | 0.8g | 3% | |
| Choline | 18.3mg | 3% | |
| Vitamin B3 | 1.64mg | 2.196mg | 3% |
| Folate | 19µg | 14µg | 1% |
| Saturated fat | 0.222g | 0.073g | 1% |
| Polyunsaturated fat | 0.174g | 0.263g | 1% |
| Vitamin B2 | 0.149mg | 0.165mg | 1% |
| Fats | 0.9g | 0.57g | 1% |
| Net carbs | 28.1g | 4.13g | N/A |
| Calcium | 30mg | 33mg | 0% |
| Sugar | 0.4g | N/A | |
| Selenium | 0.7µg | 0.5µg | 0% |
| Monounsaturated fat | 0.234g | 0.088g | 0% |
| Tryptophan | 0.252mg | 0.096mg | 0% |
| Threonine | 0.451mg | 0.271mg | 0% |
| Isoleucine | 0.425mg | 0.318mg | 0% |
| Leucine | 0.64mg | 0.537mg | 0% |
| Lysine | 0.592mg | 0.381mg | 0% |
| Methionine | 0.143mg | 0.097mg | 0% |
| Phenylalanine | 0.451mg | 0.353mg | 0% |
| Valine | 0.599mg | 0.332mg | 0% |
| Histidine | 0.241mg | 0.174mg | 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%
12%
Minerals Daily Need Coverage Score
75%
112%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 5458mg)
Which food is cheaper?
Winged bean is cheaper (difference - $2.9)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.149g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Soy sauce is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.