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Winged bean vs. Table salt — In-Depth Nutrition Comparison

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What are the main differences between winged bean and table salt?

  • Winged bean has more copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, vitamin B3, and phosphorus than table salt.
  • Table salt's daily need coverage for sodium is 1684% higher.
  • Winged bean is lower in sodium.
  • Winged bean has a higher glycemic index (32) than table salt (0).

We used Winged bean tuber, raw and Salt, table types in this comparison.

Infographic

Winged bean vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +2300%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +7225%
Contains more IronIron +506.1%
Contains more CopperCopper +4520%
Contains more ZincZinc +1290%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +432%
Contains more SeleniumSelenium +600%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

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: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28600%
Contains more OtherOther +4890%

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 Table salt
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Table salt DV% diff.
Sodium 35mg 38758mg 1684%
Copper 1.386mg 0.03mg 151%
Vitamin B1 0.379mg 0mg 32%
Protein 11.6g 0g 23%
Iron 2mg 0.33mg 21%
Manganese 0.532mg 0.1mg 19%
Potassium 586mg 8mg 17%
Zinc 1.39mg 0.1mg 12%
Vitamin B2 0.149mg 0mg 11%
Vitamin B3 1.64mg 0mg 10%
Carbs 28.1g 0g 9%
Calories 148kcal 0kcal 7%
Phosphorus 45mg 0mg 6%
Vitamin B6 0.075mg 0mg 6%
Folate 19µg 0µg 5%
Magnesium 24mg 1mg 5%
Vitamin B5 0.116mg 0mg 2%
Polyunsaturated fat 0.174g 0g 1%
Calcium 30mg 24mg 1%
Saturated fat 0.222g 0g 1%
Monounsaturated fat 0.234g 0g 1%
Fats 0.9g 0g 1%
Selenium 0.7µg 0.1µg 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 Table salt
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
0%
Table salt
Minerals Daily Need Coverage Score
75%
Winged bean
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 38723mg)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 0.222g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $0.4)
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.

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.