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Winged bean vs. Truffle — In-Depth Nutrition Comparison

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What are the differences between winged bean and truffle?

  • Winged bean is higher in copper and vitamin B1; however, truffle is richer in selenium, manganese, vitamin B2, iron, vitamin B3, phosphorus, magnesium, and calcium.
  • Winged bean's daily need coverage for copper is 134% more.
  • Truffle contains 25 times less vitamin B1 than winged bean. Winged bean contains 0.379mg of vitamin B1, while truffle contains 0.015mg.
  • Winged bean has a lower glycemic index (32) than truffle (45).

We used Winged bean tuber, raw and Fungi, Cloud ears, dried types in this article.

Infographic

Winged bean vs Truffle 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 59% 48% 67% 221% 61% 36% 79% 4.6% 254% 237%
Contains more CopperCopper +657.4%
Contains more MagnesiumMagnesium +245.8%
Contains more CalciumCalcium +430%
Contains more PotassiumPotassium +28.7%
Contains more IronIron +194%
Contains more PhosphorusPhosphorus +308.9%
Contains more ManganeseManganese +266.7%
Contains more SeleniumSelenium +6100%
~equal in Zinc ~1.32mg
~equal in Sodium ~35mg

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% 0% 0% 3.8% 195% 118% 29% 26% 0% 0% 29% 0%
Contains more Vitamin B1Vitamin B1 +2426.7%
Contains more Vitamin B2Vitamin B2 +466.4%
Contains more Vitamin B3Vitamin B3 +282.1%
Contains more Vitamin B5Vitamin B5 +314.7%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 g
Contains more ProteinProtein +25.4%
Contains more FatsFats +23.3%
Contains more WaterWater +287.8%
Contains more CarbsCarbs +159.8%
Contains more OtherOther +10.5%

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 Truffle
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Winged bean Truffle DV% diff.
Fiber 70.1g 280%
Copper 1.386mg 0.183mg 134%
Selenium 0.7µg 43.4µg 78%
Manganese 0.532mg 1.951mg 62%
Vitamin B2 0.149mg 0.844mg 53%
Iron 2mg 5.88mg 49%
Vitamin B1 0.379mg 0.015mg 30%
Vitamin B3 1.64mg 6.267mg 29%
Phosphorus 45mg 184mg 20%
Carbs 28.1g 73.01g 15%
Magnesium 24mg 83mg 14%
Calcium 30mg 159mg 13%
Vitamin B5 0.116mg 0.481mg 7%
Calories 148kcal 284kcal 7%
Potassium 586mg 754mg 5%
Protein 11.6g 9.25g 5%
Folate 19µg 38µg 5%
Vitamin B6 0.075mg 0.112mg 3%
Polyunsaturated fat 0.174g 1%
Zinc 1.39mg 1.32mg 1%
Saturated fat 0.222g 1%
Monounsaturated fat 0.234g 1%
Fats 0.9g 0.73g 0%
Net carbs 28.1g 2.91g N/A
Sodium 35mg 35mg 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Truffle
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
31%
Truffle
Minerals Daily Need Coverage Score
75%
Winged bean
107%
Truffle

Comparison summary

Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 13)
Which food is lower in Saturated fat?
Truffle
Truffle is lower in Saturated fat (difference - 0.222g)
Which food is cheaper?
Truffle
Truffle is cheaper (difference - $0.5)
Which food is richer in minerals?
Truffle
Truffle is relatively richer in minerals
Which food is richer in vitamins?
Truffle
Truffle is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (35 mg)

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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.