Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Winged bean
  5. Compare
  6. Winged bean vs. Tortilla

Winged bean vs. Tortilla — In-Depth Nutrition Comparison

Compare

Important differences between winged bean and tortilla

  • Winged bean has more copper, potassium, manganese, and zinc; however, tortilla has more selenium, iron, folate, vitamin B3, and phosphorus.
  • Winged bean's daily need coverage for copper is 143% more.
  • Winged bean has 6 times more potassium than tortilla. Winged bean has 586mg of potassium, while tortilla has 105mg.
  • Winged bean is lower in sodium.
  • Tortilla has a higher glycemic index than winged bean.

The food varieties used in the comparison are Winged bean tuber, raw and Tortilla, includes plain, and from mutton sandwich (Navajo).

Infographic

Winged bean vs Tortilla 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 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more MagnesiumMagnesium +26.3%
Contains more PotassiumPotassium +458.1%
Contains more CopperCopper +1258.8%
Contains more ZincZinc +334.4%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +98.5%
Contains more CalciumCalcium +133.3%
Contains more IronIron +90.5%
Contains more PhosphorusPhosphorus +224.4%
Contains more SeleniumSelenium +2271.4%

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 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin B3Vitamin B3 +151.5%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more FolateFolate +415.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.37mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Tortilla DV% diff.
Copper 1.386mg 0.102mg 143%
Selenium 0.7µg 16.6µg 29%
Iron 2mg 3.81mg 23%
Folate 19µg 98µg 20%
Sodium 35mg 482mg 19%
Starch 43.02g 18%
Vitamin B3 1.64mg 4.125mg 16%
Potassium 586mg 105mg 14%
Phosphorus 45mg 146mg 14%
Manganese 0.532mg 0.268mg 11%
Fiber 2.4g 10%
Zinc 1.39mg 0.32mg 10%
Protein 11.6g 7.28g 9%
Carbs 28.1g 49.94g 7%
Calcium 30mg 70mg 4%
Calories 148kcal 237kcal 4%
Vitamin B2 0.149mg 0.114mg 3%
Vitamin B5 0.116mg 0.17mg 1%
Vitamin B6 0.075mg 0.06mg 1%
Polyunsaturated fat 0.174g 0.391g 1%
Vitamin B1 0.379mg 0.37mg 1%
Vitamin E 0.19mg 1%
Magnesium 24mg 19mg 1%
Fats 0.9g 0.95g 0%
Net carbs 28.1g 47.54g N/A
Sugar 2.75g N/A
Vitamin K 0.4µg 0%
Saturated fat 0.222g 0.296g 0%
Monounsaturated fat 0.234g 0.185g 0%
Tryptophan 0.252mg 0.06mg 0%
Threonine 0.451mg 0.182mg 0%
Isoleucine 0.425mg 0.286mg 0%
Leucine 0.64mg 0.53mg 0%
Lysine 0.592mg 0.157mg 0%
Methionine 0.143mg 0.122mg 0%
Phenylalanine 0.451mg 0.375mg 0%
Valine 0.599mg 0.326mg 0%
Histidine 0.241mg 0.165mg 0%
Omega-3 - ALA 0.019g 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
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more ProteinProtein +59.3%
Contains more WaterWater +43.6%
Contains more CarbsCarbs +77.7%
~equal in Fats ~0.95g
~equal in Other ~1.87g

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
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +26.5%
Contains more Poly. FatPolyunsaturated fat +124.7%

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.