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  6. Winged bean vs. Tomato paste

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

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A recap on differences between winged bean and tomato paste

  • Winged bean is higher in copper, vitamin B1, and manganese, yet tomato paste is higher in vitamin A, vitamin C, potassium, iron, vitamin B6, vitamin B3, and selenium.
  • Winged bean covers your daily copper needs 113% more than tomato paste.
  • Winged bean contains 6 times more vitamin B1 than tomato paste. While winged bean contains 0.379mg of vitamin B1, tomato paste contains only 0.06mg.
  • The glycemic index of winged bean is lower.

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

Infographic

Winged bean vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CopperCopper +279.7%
Contains more ZincZinc +120.6%
Contains less SodiumSodium -40.7%
Contains more ManganeseManganese +76.2%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +73%
Contains more IronIron +49%
Contains more PhosphorusPhosphorus +84.4%
Contains more SeleniumSelenium +657.1%

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +531.7%
Contains more FolateFolate +58.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +87.6%
Contains more Vitamin B5Vitamin B5 +22.4%
Contains more Vitamin B6Vitamin B6 +188%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.153mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Tomato paste DV% diff.
Copper 1.386mg 0.365mg 113%
Vitamin E 4.3mg 29%
Vitamin B1 0.379mg 0.06mg 27%
Vitamin C 0mg 21.9mg 24%
Fiber 4.1g 16%
Protein 11.6g 4.32g 15%
Potassium 586mg 1014mg 13%
Iron 2mg 2.98mg 12%
Vitamin B6 0.075mg 0.216mg 11%
Vitamin K 11.4µg 10%
Manganese 0.532mg 0.302mg 10%
Vitamin B3 1.64mg 3.076mg 9%
Vitamin A 0µg 76µg 8%
Selenium 0.7µg 5.3µg 8%
Choline 38.5mg 7%
Fructose 5.85g 7%
Zinc 1.39mg 0.63mg 7%
Phosphorus 45mg 83mg 5%
Magnesium 24mg 42mg 4%
Calories 148kcal 82kcal 3%
Carbs 28.1g 18.91g 3%
Folate 19µg 12µg 2%
Fats 0.9g 0.47g 1%
Sodium 35mg 59mg 1%
Vitamin B5 0.116mg 0.142mg 1%
Calcium 30mg 36mg 1%
Saturated fat 0.222g 0.1g 1%
Net carbs 28.1g 14.81g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Vitamin B2 0.149mg 0.153mg 0%
Monounsaturated fat 0.234g 0.067g 0%
Polyunsaturated fat 0.174g 0.16g 0%
Tryptophan 0.252mg 0.031mg 0%
Threonine 0.451mg 0.133mg 0%
Isoleucine 0.425mg 0.089mg 0%
Leucine 0.64mg 0.124mg 0%
Lysine 0.592mg 0.134mg 0%
Methionine 0.143mg 0.027mg 0%
Phenylalanine 0.451mg 0.13mg 0%
Valine 0.599mg 0.088mg 0%
Histidine 0.241mg 0.071mg 0%

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% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +168.5%
Contains more FatsFats +91.5%
Contains more CarbsCarbs +48.6%
Contains more WaterWater +28%
Contains more OtherOther +40%

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +249.3%
Contains less Sat. FatSaturated fat -55%
~equal in Polyunsaturated fat ~0.16g

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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.