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
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
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
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
75%
49%
Comparison summary
Which food is lower in Cholesterol?
Winged bean is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 367mg)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 1.322g)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna salad is cheaper (difference - $0.5)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.