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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 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.
  • Winged bean covers your daily copper needs 149% more than tomato juice.
  • Winged bean contains 33 times more Copper than tomato juice. While winged bean contains 1.386mg of Copper, tomato juice contains only 0.042mg.

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% 27% 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

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%

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 Tomato juice
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Tomato juice Opinion
Calories 148kcal 17kcal Winged bean
Protein 11.6g 0.85g Winged bean
Fats 0.9g 0.29g Winged bean
Vitamin C 0mg 70.1mg Tomato juice
Net carbs 28.1g 3.13g Winged bean
Carbs 28.1g 3.53g Winged bean
Magnesium 24mg 11mg Winged bean
Calcium 30mg 10mg Winged bean
Potassium 586mg 217mg Winged bean
Iron 2mg 0.39mg Winged bean
Sugar 2.58g Winged bean
Fiber 0.4g Tomato juice
Copper 1.386mg 0.042mg Winged bean
Zinc 1.39mg 0.11mg Winged bean
Phosphorus 45mg 19mg Winged bean
Sodium 35mg 10mg Tomato juice
Vitamin A 0IU 450IU Tomato juice
Vitamin A 0µg 23µg Tomato juice
Vitamin E 0.32mg Tomato juice
Manganese 0.532mg 0.068mg Winged bean
Selenium 0.7µg 0.5µg Winged bean
Vitamin B1 0.379mg 0.1mg Winged bean
Vitamin B2 0.149mg 0.078mg Winged bean
Vitamin B3 1.64mg 0.673mg Winged bean
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.075mg 0.07mg Winged bean
Vitamin K 2.3µg Tomato juice
Folate 19µg 20µg Tomato juice
Choline 6.8mg Tomato juice
Saturated Fat 0.222g 0.019g Tomato juice
Monounsaturated Fat 0.234g 0.005g Winged bean
Polyunsaturated fat 0.174g 0.027g Winged bean
Tryptophan 0.252mg 0.006mg Winged bean
Threonine 0.451mg 0.026mg Winged bean
Isoleucine 0.425mg 0.017mg Winged bean
Leucine 0.64mg 0.024mg Winged bean
Lysine 0.592mg 0.026mg Winged bean
Methionine 0.143mg 0.005mg Winged bean
Phenylalanine 0.451mg 0.026mg Winged bean
Valine 0.599mg 0.017mg Winged bean
Histidine 0.241mg 0.014mg Winged bean
Fructose 1.33g Tomato juice
Omega-3 - ALA 0.005g Tomato juice
Omega-6 - Linoleic acid 0.022g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Tomato juice
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
28%
Tomato juice
Minerals Daily Need Coverage Score
75%
Winged bean
8%
Tomato juice

Comparison summary

Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 1)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $0.5)
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. 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.