Winged bean vs. Spread — In-Depth Nutrition Comparison
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Important differences between winged bean and spread
- Winged bean has more copper, manganese, vitamin B1, iron, and potassium; however, spread has more vitamin B12 and selenium.
- Winged bean's daily need coverage for copper is 140% more.
- Winged bean has 20 times more manganese than spread. Winged bean has 0.532mg of manganese, while spread has 0.026mg.
- Winged bean is lower in saturated fat.
- Winged bean has a higher glycemic index than spread.
The food varieties used in the comparison are Winged bean tuber, raw and Sandwich spread, pork, beef.
Infographic
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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 MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +432.7% |
| Contains more IronIron | +153.2% |
| Contains more CopperCopper | +966.2% |
| Contains more ZincZinc | +36.3% |
| Contains less SodiumSodium | -96.5% |
| Contains more ManganeseManganese | +1946.2% |
| Contains more PhosphorusPhosphorus | +31.1% |
| Contains more SeleniumSelenium | +1285.7% |
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 | +120.3% |
| Contains more Vitamin B2Vitamin B2 | +11.2% |
| Contains more FolateFolate | +850% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +270.7% |
| Contains more Vitamin B6Vitamin B6 | +60% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.13mg | 140% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 35mg | 1013mg | 43% |
| Saturated fat | 0.222g | 5.977g | 26% |
| Fats | 0.9g | 17.34g | 25% |
| Manganese | 0.532mg | 0.026mg | 22% |
| Monounsaturated fat | 0.234g | 7.584g | 18% |
| Vitamin B1 | 0.379mg | 0.172mg | 17% |
| Selenium | 0.7µg | 9.7µg | 16% |
| Polyunsaturated fat | 0.174g | 2.565g | 16% |
| Iron | 2mg | 0.79mg | 15% |
| Potassium | 586mg | 110mg | 14% |
| Cholesterol | 0mg | 38mg | 13% |
| Vitamin E | 1.74mg | 12% | |
| Choline | 62.3mg | 11% | |
| Protein | 11.6g | 7.66g | 8% |
| Vitamin B5 | 0.116mg | 0.43mg | 6% |
| Carbs | 28.1g | 11.94g | 5% |
| Folate | 19µg | 2µg | 4% |
| Calories | 148kcal | 235kcal | 4% |
| Magnesium | 24mg | 8mg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Zinc | 1.39mg | 1.02mg | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin B6 | 0.075mg | 0.12mg | 3% |
| Phosphorus | 45mg | 59mg | 2% |
| Calcium | 30mg | 12mg | 2% |
| Vitamin K | 1.6µg | 1% | |
| Fiber | 0.2g | 1% | |
| Vitamin B3 | 1.64mg | 1.73mg | 1% |
| Vitamin B2 | 0.149mg | 0.134mg | 1% |
| Net carbs | 28.1g | 11.74g | N/A |
| Tryptophan | 0.252mg | 0.082mg | 0% |
| Threonine | 0.451mg | 0.334mg | 0% |
| Isoleucine | 0.425mg | 0.334mg | 0% |
| Leucine | 0.64mg | 0.6mg | 0% |
| Lysine | 0.592mg | 0.663mg | 0% |
| Methionine | 0.143mg | 0.196mg | 0% |
| Phenylalanine | 0.451mg | 0.301mg | 0% |
| Valine | 0.599mg | 0.356mg | 0% |
| Histidine | 0.241mg | 0.279mg | 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:
7.66 g
Fats:
17.34 g
Carbs:
11.94 g
Water:
60.28 g
Other:
2.78 g
| Contains more ProteinProtein | +51.4% |
| Contains more CarbsCarbs | +135.3% |
| Contains more FatsFats | +1826.7% |
| Contains more OtherOther | +39% |
~equal in
Water
~60.28g
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
5.977 g
Monounsaturated fat:
Mono. Fat
7.584 g
Polyunsaturated fat:
Poly. Fat
2.565 g
| Contains less Sat. FatSaturated fat | -96.3% |
| Contains more Mono. FatMonounsaturated fat | +3141% |
| Contains more Poly. FatPolyunsaturated fat | +1374.1% |