Winged bean vs. Sweet potato — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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 | +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% |
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:
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
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
0.018 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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
31%
Minerals Daily Need Coverage Score
75%
20%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.204g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.