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  6. Winged bean vs. Watercress

Winged bean vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between winged bean and watercress

  • Winged bean has more copper, vitamin B1, iron, manganese, zinc, vitamin B3, and potassium; however, watercress is richer in vitamin A, vitamin C, and calcium.
  • Winged bean covers your daily copper needs 145% more than watercress.
  • Watercress has 13 times less zinc than winged bean. Winged bean has 1.39mg of zinc, while watercress has 0.11mg.

Specific food types used in this comparison are Winged bean tuber, raw and Watercress, raw.

Infographic

Winged bean vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +77.6%
Contains more IronIron +900%
Contains more CopperCopper +1700%
Contains more ZincZinc +1163.6%
Contains less SodiumSodium -14.6%
Contains more ManganeseManganese +118%
Contains more CalciumCalcium +300%
Contains more PhosphorusPhosphorus +33.3%
Contains more SeleniumSelenium +28.6%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +321.1%
Contains more Vitamin B2Vitamin B2 +24.2%
Contains more Vitamin B3Vitamin B3 +720%
Contains more FolateFolate +111.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +167.2%
Contains more Vitamin B6Vitamin B6 +72%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Watercress DV% diff.
Vitamin K 250µg 208%
Copper 1.386mg 0.077mg 145%
Vitamin C 0mg 43mg 48%
Vitamin B1 0.379mg 0.09mg 24%
Iron 2mg 0.2mg 23%
Protein 11.6g 2.3g 19%
Vitamin A 0µg 160µg 18%
Manganese 0.532mg 0.244mg 13%
Zinc 1.39mg 0.11mg 12%
Vitamin B3 1.64mg 0.2mg 9%
Carbs 28.1g 1.29g 9%
Calcium 30mg 120mg 9%
Potassium 586mg 330mg 8%
Vitamin E 1mg 7%
Calories 148kcal 11kcal 7%
Vitamin B5 0.116mg 0.31mg 4%
Vitamin B6 0.075mg 0.129mg 4%
Folate 19µg 9µg 3%
Choline 9mg 2%
Fiber 0.5g 2%
Vitamin B2 0.149mg 0.12mg 2%
Phosphorus 45mg 60mg 2%
Monounsaturated fat 0.234g 0.008g 1%
Polyunsaturated fat 0.174g 0.035g 1%
Magnesium 24mg 21mg 1%
Fats 0.9g 0.1g 1%
Saturated fat 0.222g 0.027g 1%
Net carbs 28.1g 0.79g N/A
Sugar 0.2g N/A
Sodium 35mg 41mg 0%
Selenium 0.7µg 0.9µg 0%
Tryptophan 0.252mg 0.03mg 0%
Threonine 0.451mg 0.133mg 0%
Isoleucine 0.425mg 0.093mg 0%
Leucine 0.64mg 0.166mg 0%
Lysine 0.592mg 0.134mg 0%
Methionine 0.143mg 0.02mg 0%
Phenylalanine 0.451mg 0.114mg 0%
Valine 0.599mg 0.137mg 0%
Histidine 0.241mg 0.04mg 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +404.3%
Contains more FatsFats +800%
Contains more CarbsCarbs +2078.3%
Contains more OtherOther +66.7%
Contains more WaterWater +65.7%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +2825%
Contains more Poly. FatPolyunsaturated fat +397.1%
Contains less Sat. FatSaturated fat -87.8%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.