Winged bean vs. Spelt — In-Depth Nutrition Comparison
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Significant differences between winged bean and spelt
- Winged bean has more copper, vitamin B1, potassium, and vitamin B2; however, spelt is richer in manganese, phosphorus, selenium, magnesium, and vitamin B3.
- Winged bean covers your daily copper needs 130% more than spelt.
- Spelt has 5 times less vitamin B2 than winged bean. Winged bean has 0.149mg of vitamin B2, while spelt has 0.03mg.
- Spelt has a higher glycemic index. The glycemic index of spelt is 63, while the glycemic index of winged bean is 32.
Specific food types used in this comparison are Winged bean tuber, raw and Spelt, cooked.
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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 CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +309.8% |
| Contains more IronIron | +19.8% |
| Contains more CopperCopper | +544.7% |
| Contains more ZincZinc | +11.2% |
| Contains more MagnesiumMagnesium | +104.2% |
| Contains more PhosphorusPhosphorus | +233.3% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +105.1% |
| Contains more SeleniumSelenium | +471.4% |
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 | +268% |
| Contains more Vitamin B2Vitamin B2 | +396.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +56.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.215mg | 130% |
| Manganese | 0.532mg | 1.091mg | 24% |
| Vitamin B1 | 0.379mg | 0.103mg | 23% |
| Fiber | 3.9g | 16% | |
| Phosphorus | 45mg | 150mg | 15% |
| Potassium | 586mg | 143mg | 13% |
| Protein | 11.6g | 5.5g | 12% |
| Vitamin B2 | 0.149mg | 0.03mg | 9% |
| Starch | 19.57g | 8% | |
| Magnesium | 24mg | 49mg | 6% |
| Vitamin B3 | 1.64mg | 2.57mg | 6% |
| Selenium | 0.7µg | 4µg | 6% |
| Iron | 2mg | 1.67mg | 4% |
| Vitamin E | 0.26mg | 2% | |
| Folate | 19µg | 13µg | 2% |
| Vitamin B5 | 0.116mg | 2% | |
| Calcium | 30mg | 10mg | 2% |
| Polyunsaturated fat | 0.174g | 1% | |
| Saturated fat | 0.222g | 1% | |
| Monounsaturated fat | 0.234g | 1% | |
| Calories | 148kcal | 127kcal | 1% |
| Sodium | 35mg | 5mg | 1% |
| Zinc | 1.39mg | 1.25mg | 1% |
| Carbs | 28.1g | 26.44g | 1% |
| Fats | 0.9g | 0.85g | 0% |
| Net carbs | 28.1g | 22.54g | N/A |
| Vitamin B6 | 0.075mg | 0.08mg | 0% |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.451mg | 0% | |
| Isoleucine | 0.425mg | 0% | |
| Leucine | 0.64mg | 0% | |
| Lysine | 0.592mg | 0% | |
| Methionine | 0.143mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.599mg | 0% | |
| Histidine | 0.241mg | 0% |
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:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
| Contains more ProteinProtein | +110.9% |
| Contains more OtherOther | +207.7% |
| Contains more WaterWater | +16% |
~equal in
Fats
~0.85g
~equal in
Carbs
~26.44g