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Winged bean vs. Wasabi — In-Depth Nutrition Comparison

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How are winged bean and wasabi different?

  • Winged bean is higher in copper, vitamin B1, iron, manganese, and vitamin B3; however, wasabi is richer in vitamin C, vitamin B6, magnesium, calcium, and phosphorus.
  • Daily need coverage for copper for winged bean is 137% higher.
  • Winged bean contains 3 times more vitamin B1 than wasabi. While winged bean contains 0.379mg of vitamin B1, wasabi contains only 0.131mg.

Winged bean tuber, raw and Wasabi, root, raw are the varieties used in this article.

Infographic

Winged bean vs Wasabi 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%
Wasabi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more IronIron +94.2%
Contains more CopperCopper +794.2%
Contains more ManganeseManganese +36.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +187.5%
Contains more CalciumCalcium +326.7%
Contains more ZincZinc +16.5%
Contains more PhosphorusPhosphorus +77.8%
Contains less SodiumSodium -51.4%
~equal in Potassium ~568mg

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%
Wasabi
4
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin B1Vitamin B1 +189.3%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B3Vitamin B3 +120.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +75%
Contains more Vitamin B6Vitamin B6 +265.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~18µg
~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
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +141.7%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +19.4%
Contains more WaterWater +20.4%
~equal in Other ~1.92g

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

All nutrients comparison - raw data values

Nutrient Winged bean Wasabi DV% diff.
Copper 1.386mg 0.155mg 137%
Vitamin C 0mg 41.9mg 47%
Fiber 7.8g 31%
Vitamin B1 0.379mg 0.131mg 21%
Vitamin B6 0.075mg 0.274mg 15%
Protein 11.6g 4.8g 14%
Iron 2mg 1.03mg 12%
Magnesium 24mg 69mg 11%
Calcium 30mg 128mg 10%
Manganese 0.532mg 0.391mg 6%
Vitamin B3 1.64mg 0.743mg 6%
Phosphorus 45mg 80mg 5%
Vitamin B2 0.149mg 0.114mg 3%
Vitamin B5 0.116mg 0.203mg 2%
Calories 148kcal 109kcal 2%
Zinc 1.39mg 1.62mg 2%
Carbs 28.1g 23.54g 2%
Monounsaturated fat 0.234g 1%
Sodium 35mg 17mg 1%
Selenium 0.7µg 1%
Potassium 586mg 568mg 1%
Polyunsaturated fat 0.174g 1%
Saturated fat 0.222g 1%
Fats 0.9g 0.63g 0%
Net carbs 28.1g 15.74g N/A
Vitamin A 0µg 2µg 0%
Folate 19µg 18µg 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 Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
75%
Winged bean
36%
Wasabi

Comparison summary

Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 9)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.1)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 0.222g)
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 is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.