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Winged bean vs. Sunflower oil — In-Depth Nutrition Comparison

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The main differences between winged bean and sunflower oil

  • Winged bean is richer than sunflower oil in copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, vitamin B3, and phosphorus.
  • Daily need coverage for copper for winged bean is 154% higher.
  • Winged bean contains less saturated fat.
  • Sunflower oil has a lower glycemic index than winged bean.

Food types used in this article are Winged bean tuber, raw and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Winged bean vs Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +11011.1%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +19643.6%
Contains more Poly. FatPolyunsaturated fat +20819.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Sunflower oil
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Sunflower oil DV% diff.
Vitamin E 41.08mg 274%
Polyunsaturated fat 0.174g 36.4g 242%
Copper 1.386mg 0mg 154%
Fats 0.9g 100g 152%
Monounsaturated fat 0.234g 46.2g 115%
Saturated fat 0.222g 13g 58%
Calories 148kcal 884kcal 37%
Vitamin B1 0.379mg 0mg 32%
Iron 2mg 0mg 25%
Protein 11.6g 0g 23%
Manganese 0.532mg 0mg 23%
Potassium 586mg 0mg 17%
Zinc 1.39mg 0mg 13%
Vitamin B2 0.149mg 0mg 11%
Vitamin B3 1.64mg 0mg 10%
Carbs 28.1g 0g 9%
Phosphorus 45mg 0mg 6%
Magnesium 24mg 0mg 6%
Vitamin B6 0.075mg 0mg 6%
Folate 19µg 0µg 5%
Vitamin K 5.4µg 5%
Calcium 30mg 0mg 3%
Sodium 35mg 0mg 2%
Vitamin B5 0.116mg 0mg 2%
Selenium 0.7µg 0µg 1%
Net carbs 28.1g 0g N/A
Tryptophan 0.252mg 0mg 0%
Threonine 0.451mg 0mg 0%
Isoleucine 0.425mg 0mg 0%
Leucine 0.64mg 0mg 0%
Lysine 0.592mg 0mg 0%
Methionine 0.143mg 0mg 0%
Phenylalanine 0.451mg 0mg 0%
Valine 0.599mg 0mg 0%
Histidine 0.241mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Sunflower oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Winged bean
64%
Sunflower oil
Minerals Daily Need Coverage Score
75%
Winged bean
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 12.778g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.