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  6. Winged bean vs. Tomato sauce

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

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What are the main differences between winged bean and tomato sauce?

  • Winged bean is richer in copper, vitamin B1, manganese, iron, zinc, potassium, and vitamin B2, while tomato sauce is higher in vitamin A and vitamin C.
  • Winged bean's daily need coverage for copper is 141% higher.
  • Tomato sauce has 16 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while tomato sauce has 0.024mg.

We used Winged bean tuber, raw and Tomato sauce, canned, no salt added types in this comparison.

Infographic

Winged bean vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +97.3%
Contains more IronIron +108.3%
Contains more CopperCopper +1105.2%
Contains more ZincZinc +531.8%
Contains more PhosphorusPhosphorus +66.7%
Contains more ManganeseManganese +370.8%
Contains more SeleniumSelenium +16.7%
Contains less SodiumSodium -68.6%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +1479.2%
Contains more Vitamin B2Vitamin B2 +129.2%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more FolateFolate +111.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +166.4%
Contains more Vitamin B6Vitamin B6 +30.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Tomato sauce DV% diff.
Copper 1.386mg 0.115mg 141%
Vitamin B1 0.379mg 0.024mg 30%
Protein 11.6g 1.2g 21%
Manganese 0.532mg 0.113mg 18%
Iron 2mg 0.96mg 13%
Zinc 1.39mg 0.22mg 11%
Vitamin E 1.44mg 10%
Potassium 586mg 297mg 9%
Vitamin C 0mg 7mg 8%
Carbs 28.1g 5.31g 8%
Vitamin B2 0.149mg 0.065mg 6%
Calories 148kcal 24kcal 6%
Fiber 1.5g 6%
Vitamin B3 1.64mg 0.991mg 4%
Vitamin B5 0.116mg 0.309mg 4%
Folate 19µg 9µg 3%
Phosphorus 45mg 27mg 3%
Vitamin A 0µg 22µg 2%
Calcium 30mg 14mg 2%
Choline 9.9mg 2%
Vitamin K 2.8µg 2%
Vitamin B6 0.075mg 0.098mg 2%
Fructose 1.67g 2%
Magnesium 24mg 15mg 2%
Sodium 35mg 11mg 1%
Fats 0.9g 0.3g 1%
Saturated fat 0.222g 0.041g 1%
Net carbs 28.1g 3.81g N/A
Sugar 3.56g N/A
Selenium 0.7µg 0.6µg 0%
Monounsaturated fat 0.234g 0.044g 0%
Polyunsaturated fat 0.174g 0.121g 0%
Tryptophan 0.252mg 0.009mg 0%
Threonine 0.451mg 0.037mg 0%
Isoleucine 0.425mg 0.025mg 0%
Leucine 0.64mg 0.034mg 0%
Lysine 0.592mg 0.037mg 0%
Methionine 0.143mg 0.008mg 0%
Phenylalanine 0.451mg 0.036mg 0%
Valine 0.599mg 0.025mg 0%
Histidine 0.241mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +866.7%
Contains more FatsFats +200%
Contains more CarbsCarbs +429.2%
Contains more WaterWater +59%
~equal in Other ~1.91g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +431.8%
Contains more Poly. FatPolyunsaturated fat +43.8%
Contains less Sat. FatSaturated fat -81.5%

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.