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  6. Winged bean vs. Taco

Winged bean vs. Taco — In-Depth Nutrition Comparison

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Differences between winged bean and taco

  • Winged bean has more copper, vitamin B1, manganese, potassium, and iron, while taco has more vitamin B12, phosphorus, and selenium.
  • Winged bean's daily need coverage for copper is 145% higher.
  • Taco contains 8 times less vitamin B1 than winged bean. Winged bean contains 0.379mg of vitamin B1, while taco contains 0.05mg.
  • The amount of sodium in winged bean is lower.

The food types used in this comparison are Winged bean tuber, raw and Fast foods, taco with beef, cheese and lettuce, hard shell.

Infographic

Winged bean vs Taco 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%
Taco
Taco
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more PotassiumPotassium +180.4%
Contains more IronIron +68.1%
Contains more CopperCopper +1700%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +113.7%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +196.7%
Contains more ZincZinc +25.9%
Contains more PhosphorusPhosphorus +295.6%
Contains more SeleniumSelenium +1214.3%

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%
Taco
Taco
8
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin B1Vitamin B1 +658%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~1.65mg
~equal in Folate ~19µg

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
Taco
Taco
1
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more ProteinProtein +30.9%
Contains more CarbsCarbs +41.6%
Contains more OtherOther +27.4%
Contains more FatsFats +1311.1%
~equal in Water ~57.02g

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
Taco
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +1785%
Contains more Poly. FatPolyunsaturated fat +1648.3%

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

All nutrients comparison - raw data values

Nutrient Winged bean Taco DV% diff.
Copper 1.386mg 0.077mg 145%
Vitamin B12 0µg 0.93µg 39%
Vitamin B1 0.379mg 0.05mg 27%
Polyunsaturated fat 0.174g 3.042g 19%
Saturated fat 0.222g 4.384g 19%
Phosphorus 45mg 178mg 19%
Fats 0.9g 12.7g 18%
Fiber 3.9g 16%
Sodium 35mg 397mg 16%
Selenium 0.7µg 9.2µg 15%
Vitamin K 15.3µg 13%
Manganese 0.532mg 0.249mg 12%
Potassium 586mg 209mg 11%
Iron 2mg 1.19mg 10%
Monounsaturated fat 0.234g 4.411g 10%
Cholesterol 0mg 28mg 9%
Vitamin B2 0.149mg 0.06mg 7%
Calcium 30mg 89mg 6%
Starch 14.78g 6%
Choline 32mg 6%
Protein 11.6g 8.86g 5%
Vitamin E 0.6mg 4%
Calories 148kcal 226kcal 4%
Zinc 1.39mg 1.75mg 3%
Carbs 28.1g 19.85g 3%
Vitamin B5 0.116mg 2%
Vitamin A 0µg 20µg 2%
Magnesium 24mg 32mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B6 0.075mg 0.09mg 1%
Vitamin D 0IU 4IU 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 28.1g 15.95g N/A
Sugar 0.9g N/A
Vitamin B3 1.64mg 1.65mg 0%
Folate 19µg 19µg 0%
Trans fat 0g 0.467g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Taco
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
22%
Taco
Minerals Daily Need Coverage Score
75%
Winged bean
40%
Taco

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 4.162g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 7)
Which food is cheaper?
Taco
Taco is cheaper (difference - $0.5)
Which food is richer in vitamins?
Taco
Taco is relatively richer in vitamins
Which food is richer in minerals?
?
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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.