Winged bean vs. Spelt — In-Depth Nutrition Comparison
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How are winged bean and spelt different?
- Winged bean is higher in copper; however, spelt is richer in manganese, phosphorus, vitamin B3, iron, magnesium, selenium, vitamin B5, zinc, and vitamin B6.
- Daily need coverage for manganese for spelt is 107% higher.
- Winged bean contains 3 times more copper than spelt. While winged bean contains 1.386mg of copper, spelt contains only 0.511mg.
- Winged bean has a lower glycemic index (32) than spelt (63).
Winged bean tuber, raw and Spelt, uncooked are the varieties used in this article.
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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 | +51% |
| Contains more CopperCopper | +171.2% |
| Contains more MagnesiumMagnesium | +466.7% |
| Contains more IronIron | +122% |
| Contains more ZincZinc | +136% |
| Contains more PhosphorusPhosphorus | +791.1% |
| Contains less SodiumSodium | -77.1% |
| Contains more ManganeseManganese | +460.7% |
| Contains more SeleniumSelenium | +1571.4% |
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 B2Vitamin B2 | +31.9% |
| Contains more Vitamin B3Vitamin B3 | +317.3% |
| Contains more Vitamin B5Vitamin B5 | +820.7% |
| Contains more Vitamin B6Vitamin B6 | +206.7% |
| Contains more FolateFolate | +136.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.532mg | 2.983mg | 107% |
| Copper | 1.386mg | 0.511mg | 97% |
| Phosphorus | 45mg | 401mg | 51% |
| Fiber | 10.7g | 43% | |
| Vitamin B3 | 1.64mg | 6.843mg | 33% |
| Iron | 2mg | 4.44mg | 31% |
| Magnesium | 24mg | 136mg | 27% |
| Starch | 53.92g | 22% | |
| Selenium | 0.7µg | 11.7µg | 20% |
| Vitamin B5 | 0.116mg | 1.068mg | 19% |
| Zinc | 1.39mg | 3.28mg | 17% |
| Carbs | 28.1g | 70.19g | 14% |
| Vitamin B6 | 0.075mg | 0.23mg | 12% |
| Calories | 148kcal | 338kcal | 10% |
| Folate | 19µg | 45µg | 7% |
| Polyunsaturated fat | 0.174g | 1.258g | 7% |
| Potassium | 586mg | 388mg | 6% |
| Protein | 11.6g | 14.57g | 6% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin K | 3.6µg | 3% | |
| Vitamin B2 | 0.149mg | 0.113mg | 3% |
| Fats | 0.9g | 2.43g | 2% |
| Vitamin B1 | 0.379mg | 0.364mg | 1% |
| Sodium | 35mg | 8mg | 1% |
| Saturated fat | 0.222g | 0.406g | 1% |
| Monounsaturated fat | 0.234g | 0.445g | 1% |
| Net carbs | 28.1g | 59.49g | N/A |
| Calcium | 30mg | 27mg | 0% |
| Sugar | 6.82g | N/A | |
| Tryptophan | 0.252mg | 0.132mg | 0% |
| Threonine | 0.451mg | 0.443mg | 0% |
| Isoleucine | 0.425mg | 0.552mg | 0% |
| Leucine | 0.64mg | 1.07mg | 0% |
| Lysine | 0.592mg | 0.409mg | 0% |
| Methionine | 0.143mg | 0.258mg | 0% |
| Phenylalanine | 0.451mg | 0.737mg | 0% |
| Valine | 0.599mg | 0.681mg | 0% |
| Histidine | 0.241mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
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:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more WaterWater | +420.9% |
| Contains more OtherOther | +11.7% |
| Contains more ProteinProtein | +25.6% |
| Contains more FatsFats | +170% |
| Contains more CarbsCarbs | +149.8% |
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
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains less Sat. FatSaturated fat | -45.3% |
| Contains more Mono. FatMonounsaturated fat | +90.2% |
| Contains more Poly. FatPolyunsaturated fat | +623% |