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  6. Winged bean vs. Sun-dried tomato

Winged bean vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on differences between winged bean and sun-dried tomato

  • Winged bean is higher in copper and vitamin B1, yet sun-dried tomato is higher in vitamin C, potassium, vitamin A, vitamin B6, vitamin B2, magnesium, phosphorus, and vitamin B3.
  • Sun-dried tomato covers your daily vitamin C needs 113% more than winged bean.
  • Winged bean contains 3 times more copper than sun-dried tomato. While winged bean contains 1.386mg of copper, sun-dried tomato contains only 0.473mg.

Food varieties used in this article are Winged bean tuber, raw and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Winged bean vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more CopperCopper +193%
Contains more ZincZinc +78.2%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +14.2%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +56.7%
Contains more PotassiumPotassium +167.1%
Contains more IronIron +34%
Contains more PhosphorusPhosphorus +208.9%
Contains more SeleniumSelenium +328.6%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin B1Vitamin B1 +96.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +157%
Contains more Vitamin B3Vitamin B3 +121.3%
Contains more Vitamin B5Vitamin B5 +312.9%
Contains more Vitamin B6Vitamin B6 +325.3%
Contains more FolateFolate +21.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Sun-dried tomato DV% diff.
Vitamin C 0mg 101.8mg 113%
Copper 1.386mg 0.473mg 101%
Potassium 586mg 1565mg 29%
Fiber 5.8g 23%
Monounsaturated fat 0.234g 8.663g 21%
Fats 0.9g 14.08g 20%
Vitamin B6 0.075mg 0.319mg 19%
Vitamin B2 0.149mg 0.383mg 18%
Vitamin B1 0.379mg 0.193mg 16%
Magnesium 24mg 81mg 14%
Phosphorus 45mg 139mg 13%
Protein 11.6g 5.06g 13%
Polyunsaturated fat 0.174g 2.06g 13%
Vitamin B3 1.64mg 3.63mg 12%
Sodium 35mg 266mg 10%
Iron 2mg 2.68mg 9%
Saturated fat 0.222g 1.893g 8%
Vitamin B5 0.116mg 0.479mg 7%
Vitamin A 0µg 64µg 7%
Zinc 1.39mg 0.78mg 6%
Selenium 0.7µg 3µg 4%
Calories 148kcal 213kcal 3%
Manganese 0.532mg 0.466mg 3%
Calcium 30mg 47mg 2%
Carbs 28.1g 23.33g 2%
Folate 19µg 23µg 1%
Net carbs 28.1g 17.53g N/A
Tryptophan 0.252mg 0.037mg 0%
Threonine 0.451mg 0.128mg 0%
Isoleucine 0.425mg 0.121mg 0%
Leucine 0.64mg 0.185mg 0%
Lysine 0.592mg 0.186mg 0%
Methionine 0.143mg 0.044mg 0%
Phenylalanine 0.451mg 0.131mg 0%
Valine 0.599mg 0.13mg 0%
Histidine 0.241mg 0.077mg 0%

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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +129.2%
Contains more CarbsCarbs +20.4%
Contains more FatsFats +1464.4%
Contains more OtherOther +85%
~equal in Water ~53.83g

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +3602.1%
Contains more Poly. FatPolyunsaturated fat +1083.9%

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.