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  6. Winged bean vs. Tomato juice

Winged bean vs. Tomato juice — In-Depth Nutrition Comparison

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A recap on the differences between winged bean and tomato juice

  • Winged bean is higher in copper, vitamin B1, manganese, iron, zinc, potassium, vitamin B3, and vitamin B2, yet tomato juice is higher in vitamin C and vitamin A.
  • Winged bean covers your daily copper needs 149% more than tomato juice.
  • Winged bean contains 13 times more zinc than tomato juice. While winged bean contains 1.39mg of zinc, tomato juice contains only 0.11mg.

Food varieties used in this article are Winged bean tuber, raw and Tomato juice, canned, without salt added.

Infographic

Winged bean vs Tomato juice 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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +118.2%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +170%
Contains more IronIron +412.8%
Contains more CopperCopper +3200%
Contains more ZincZinc +1163.6%
Contains more PhosphorusPhosphorus +136.8%
Contains more ManganeseManganese +682.4%
Contains more SeleniumSelenium +40%
Contains less SodiumSodium -71.4%

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 234% 7.7% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin B1Vitamin B1 +279%
Contains more Vitamin B2Vitamin B2 +91%
Contains more Vitamin B3Vitamin B3 +143.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~20µg

All nutrients comparison - raw data values

Nutrient Winged bean Tomato juice DV% diff.
Copper 1.386mg 0.042mg 149%
Vitamin C 0mg 70.1mg 78%
Vitamin B1 0.379mg 0.1mg 23%
Protein 11.6g 0.85g 22%
Manganese 0.532mg 0.068mg 20%
Iron 2mg 0.39mg 20%
Zinc 1.39mg 0.11mg 12%
Potassium 586mg 217mg 11%
Carbs 28.1g 3.53g 8%
Calories 148kcal 17kcal 7%
Vitamin B3 1.64mg 0.673mg 6%
Vitamin B2 0.149mg 0.078mg 5%
Phosphorus 45mg 19mg 4%
Vitamin A 0µg 23µg 3%
Magnesium 24mg 11mg 3%
Fiber 0.4g 2%
Vitamin K 2.3µg 2%
Fructose 1.33g 2%
Vitamin E 0.32mg 2%
Calcium 30mg 10mg 2%
Vitamin B5 0.116mg 2%
Polyunsaturated fat 0.174g 0.027g 1%
Monounsaturated fat 0.234g 0.005g 1%
Saturated fat 0.222g 0.019g 1%
Choline 6.8mg 1%
Sodium 35mg 10mg 1%
Fats 0.9g 0.29g 1%
Net carbs 28.1g 3.13g N/A
Sugar 2.58g N/A
Selenium 0.7µg 0.5µg 0%
Vitamin B6 0.075mg 0.07mg 0%
Folate 19µg 20µg 0%
Tryptophan 0.252mg 0.006mg 0%
Threonine 0.451mg 0.026mg 0%
Isoleucine 0.425mg 0.017mg 0%
Leucine 0.64mg 0.024mg 0%
Lysine 0.592mg 0.026mg 0%
Methionine 0.143mg 0.005mg 0%
Phenylalanine 0.451mg 0.026mg 0%
Valine 0.599mg 0.017mg 0%
Histidine 0.241mg 0.014mg 0%
Omega-3 - ALA 0.005g N/A
Omega-6 - Linoleic 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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +1264.7%
Contains more FatsFats +210.3%
Contains more CarbsCarbs +696%
Contains more OtherOther +83.5%
Contains more WaterWater +64.2%

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
37% 10% 53%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +4580%
Contains more Poly. FatPolyunsaturated fat +544.4%
Contains less Sat. FatSaturated fat -91.4%

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.