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  6. Winged bean vs. Sweet potato

Winged bean vs. Sweet potato — In-Depth Nutrition Comparison

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What are the main differences between winged bean and sweet potato?

  • Winged bean is richer in copper, vitamin B1, iron, manganese, zinc, potassium, and vitamin B2, while sweet potato is higher in vitamin A, vitamin B5, and vitamin B6.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Sweet potato has 9 times less copper than winged bean. Winged bean has 1.386mg of copper, while sweet potato has 0.151mg.
  • Sweet potato has a higher glycemic index (70) than winged bean (32).

We used Winged bean tuber, raw and Sweet potato, raw, unprepared types in this comparison.

Infographic

Winged bean vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more PotassiumPotassium +73.9%
Contains more IronIron +227.9%
Contains more CopperCopper +817.9%
Contains more ZincZinc +363.3%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +106.2%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~25mg
~equal in Calcium ~30mg
~equal in Phosphorus ~47mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +385.9%
Contains more Vitamin B2Vitamin B2 +144.3%
Contains more Vitamin B3Vitamin B3 +194.4%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +589.7%
Contains more Vitamin B6Vitamin B6 +178.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Sweet potato DV% diff.
Copper 1.386mg 0.151mg 137%
Vitamin A 0µg 709µg 79%
Vitamin B1 0.379mg 0.078mg 25%
Protein 11.6g 1.57g 20%
Iron 2mg 0.61mg 17%
Vitamin B5 0.116mg 0.8mg 14%
Manganese 0.532mg 0.258mg 12%
Fiber 3g 12%
Vitamin B6 0.075mg 0.209mg 10%
Zinc 1.39mg 0.3mg 10%
Vitamin B3 1.64mg 0.557mg 7%
Vitamin B2 0.149mg 0.061mg 7%
Potassium 586mg 337mg 7%
Starch 12.65g 5%
Calories 148kcal 86kcal 3%
Carbs 28.1g 20.12g 3%
Vitamin C 0mg 2.4mg 3%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.26mg 2%
Folate 19µg 11µg 2%
Polyunsaturated fat 0.174g 0.014g 1%
Monounsaturated fat 0.234g 0.001g 1%
Saturated fat 0.222g 0.018g 1%
Sodium 35mg 55mg 1%
Fructose 0.7g 1%
Fats 0.9g 0.05g 1%
Net carbs 28.1g 17.12g N/A
Magnesium 24mg 25mg 0%
Calcium 30mg 30mg 0%
Sugar 4.18g N/A
Phosphorus 45mg 47mg 0%
Selenium 0.7µg 0.6µg 0%
Tryptophan 0.252mg 0.031mg 0%
Threonine 0.451mg 0.083mg 0%
Isoleucine 0.425mg 0.055mg 0%
Leucine 0.64mg 0.092mg 0%
Lysine 0.592mg 0.066mg 0%
Methionine 0.143mg 0.029mg 0%
Phenylalanine 0.451mg 0.089mg 0%
Valine 0.599mg 0.086mg 0%
Histidine 0.241mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +638.9%
Contains more FatsFats +1700%
Contains more CarbsCarbs +39.7%
Contains more OtherOther +104.1%
Contains more WaterWater +34.6%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +23300%
Contains more Poly. FatPolyunsaturated fat +1142.9%
Contains less Sat. FatSaturated fat -91.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.