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  6. Winged bean vs. Swordfish

Winged bean vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between winged bean and swordfish

  • Winged bean has more copper, vitamin B1, and manganese; however, swordfish is richer in selenium, vitamin D, vitamin B1,2, vitamin B3, vitamin B6, and phosphorus.
  • Winged bean covers your daily copper needs 149% more than swordfish.
  • Swordfish has 41 times less manganese than winged bean. Winged bean has 0.532mg of manganese, while swordfish has 0.013mg.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Winged bean tuber, raw and Fish, swordfish, cooked, dry heat.

Infographic

Winged bean vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +17.4%
Contains more IronIron +344.4%
Contains more CopperCopper +2913%
Contains more ZincZinc +78.2%
Contains less SodiumSodium -63.9%
Contains more ManganeseManganese +3992.3%
Contains more MagnesiumMagnesium +45.8%
Contains more PhosphorusPhosphorus +575.6%
Contains more SeleniumSelenium +9685.7%

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.
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +325.8%
Contains more Vitamin B2Vitamin B2 +136.5%
Contains more FolateFolate +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +464.3%
Contains more Vitamin B5Vitamin B5 +259.5%
Contains more Vitamin B6Vitamin B6 +720%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Winged bean Swordfish DV% diff.
Copper 1.386mg 0.046mg 149%
Selenium 0.7µg 68.5µg 123%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 1.64mg 9.254mg 48%
Vitamin B6 0.075mg 0.615mg 42%
Phosphorus 45mg 304mg 37%
Cholesterol 0mg 78mg 26%
Vitamin B1 0.379mg 0.089mg 24%
Protein 11.6g 23.45g 24%
Manganese 0.532mg 0.013mg 23%
Iron 2mg 0.45mg 19%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Fats 0.9g 7.93g 11%
Carbs 28.1g 0g 9%
Monounsaturated fat 0.234g 3.544g 8%
Polyunsaturated fat 0.174g 1.368g 8%
Saturated fat 0.222g 1.911g 8%
Vitamin B2 0.149mg 0.063mg 7%
Vitamin B5 0.116mg 0.417mg 6%
Zinc 1.39mg 0.78mg 6%
Vitamin A 0µg 43µg 5%
Folate 19µg 2µg 4%
Potassium 586mg 499mg 3%
Magnesium 24mg 35mg 3%
Sodium 35mg 97mg 3%
Calcium 30mg 6mg 2%
Calories 148kcal 172kcal 1%
Net carbs 28.1g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.252mg 0.265mg 0%
Threonine 0.451mg 1.035mg 0%
Isoleucine 0.425mg 1.088mg 0%
Leucine 0.64mg 1.919mg 0%
Lysine 0.592mg 2.168mg 0%
Methionine 0.143mg 0.699mg 0%
Phenylalanine 0.451mg 0.922mg 0%
Valine 0.599mg 1.216mg 0%
Histidine 0.241mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +455.6%
Contains more ProteinProtein +102.2%
Contains more FatsFats +781.1%
Contains more WaterWater +18.9%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +1414.5%
Contains more Poly. FatPolyunsaturated fat +686.2%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.