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  6. Winged bean vs. Tuna salad

Winged bean vs. Tuna salad — In-Depth Nutrition Comparison

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What are the differences between winged bean and tuna salad?

  • Winged bean is higher in copper, vitamin B1, manganese, iron, and potassium; however, tuna salad is richer in selenium, vitamin B12, vitamin B3, and phosphorus.
  • Winged bean's daily need coverage for copper is 138% more.
  • Tuna salad contains 13 times less manganese than winged bean. Winged bean contains 0.532mg of manganese, while tuna salad contains 0.04mg.
  • Winged bean has less sodium.

We used Winged bean tuber, raw and Fish, tuna salad types in this article.

Infographic

Winged bean vs Tuna salad 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% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +26.3%
Contains more CalciumCalcium +76.5%
Contains more PotassiumPotassium +229.2%
Contains more IronIron +100%
Contains more CopperCopper +855.9%
Contains more ZincZinc +148.2%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +1230%
Contains more PhosphorusPhosphorus +295.6%
Contains more SeleniumSelenium +5785.7%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin B1Vitamin B1 +1122.6%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more FolateFolate +137.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +308.5%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.081mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Tuna salad DV% diff.
Copper 1.386mg 0.145mg 138%
Selenium 0.7µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 1.64mg 6.7mg 32%
Vitamin B1 0.379mg 0.031mg 29%
Polyunsaturated fat 0.174g 4.122g 26%
Manganese 0.532mg 0.04mg 21%
Phosphorus 45mg 178mg 19%
Sodium 35mg 402mg 16%
Fats 0.9g 9.26g 13%
Iron 2mg 1mg 13%
Potassium 586mg 178mg 12%
Protein 11.6g 16.04g 9%
Zinc 1.39mg 0.56mg 8%
Monounsaturated fat 0.234g 2.887g 7%
Vitamin B2 0.149mg 0.07mg 6%
Saturated fat 0.222g 1.544g 6%
Carbs 28.1g 9.41g 6%
Cholesterol 0mg 13mg 4%
Vitamin A 0µg 24µg 3%
Folate 19µg 8µg 3%
Vitamin B5 0.116mg 0.26mg 3%
Calories 148kcal 187kcal 2%
Vitamin C 0mg 2.2mg 2%
Calcium 30mg 17mg 1%
Magnesium 24mg 19mg 1%
Net carbs 28.1g 9.41g N/A
Vitamin B6 0.075mg 0.081mg 0%
Tryptophan 0.252mg 0.18mg 0%
Threonine 0.451mg 0.701mg 0%
Isoleucine 0.425mg 0.739mg 0%
Leucine 0.64mg 1.293mg 0%
Lysine 0.592mg 1.457mg 0%
Methionine 0.143mg 0.47mg 0%
Phenylalanine 0.451mg 0.626mg 0%
Valine 0.599mg 0.824mg 0%
Histidine 0.241mg 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +198.6%
Contains more ProteinProtein +38.3%
Contains more FatsFats +928.9%
~equal in Water ~63.16g
~equal in Other ~2.13g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +1133.8%
Contains more Poly. FatPolyunsaturated fat +2269%

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.