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  6. Winged bean vs. Yogurt

Winged bean vs. Yogurt — In-Depth Nutrition Comparison

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A recap on differences between winged bean and yogurt

  • Winged bean is higher in copper, vitamin B1, iron, manganese, potassium, and vitamin B3, yet yogurt is higher in vitamin B12, selenium, phosphorus, and vitamin B2.
  • Winged bean covers your daily copper needs 152% more than yogurt.
  • Winged bean contains 59 times more manganese than yogurt. While winged bean contains 0.532mg of manganese, yogurt contains only 0.009mg.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Winged bean tuber, raw and Yogurt, Greek, plain, nonfat.

Infographic

Winged bean vs Yogurt 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%
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +118.2%
Contains more PotassiumPotassium +315.6%
Contains more IronIron +2757.1%
Contains more CopperCopper +8052.9%
Contains more ZincZinc +167.3%
Contains more ManganeseManganese +5811.1%
Contains more CalciumCalcium +266.7%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +1285.7%
~equal in Sodium ~36mg

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%
Yogurt
Yogurt
6
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin B1Vitamin B1 +1547.8%
Contains more Vitamin B3Vitamin B3 +688.5%
Contains more Vitamin B6Vitamin B6 +19%
Contains more FolateFolate +171.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +86.6%
Contains more Vitamin B5Vitamin B5 +185.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Yogurt DV% diff.
Copper 1.386mg 0.017mg 152%
Vitamin B12 0µg 0.75µg 31%
Vitamin B1 0.379mg 0.023mg 30%
Iron 2mg 0.07mg 24%
Manganese 0.532mg 0.009mg 23%
Selenium 0.7µg 9.7µg 16%
Potassium 586mg 141mg 13%
Phosphorus 45mg 135mg 13%
Vitamin B2 0.149mg 0.278mg 10%
Vitamin B3 1.64mg 0.208mg 9%
Carbs 28.1g 3.6g 8%
Calcium 30mg 110mg 8%
Zinc 1.39mg 0.52mg 8%
Vitamin B5 0.116mg 0.331mg 4%
Calories 148kcal 59kcal 4%
Protein 11.6g 10.19g 3%
Magnesium 24mg 11mg 3%
Folate 19µg 7µg 3%
Choline 15.1mg 3%
Cholesterol 0mg 5mg 2%
Polyunsaturated fat 0.174g 0.012g 1%
Vitamin B6 0.075mg 0.063mg 1%
Fats 0.9g 0.39g 1%
Net carbs 28.1g 3.6g N/A
Sugar 3.24g N/A
Sodium 35mg 36mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.01mg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.222g 0.117g 0%
Monounsaturated fat 0.234g 0.053g 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%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +13.8%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +680.6%
Contains more OtherOther +177.8%
Contains more WaterWater +48.3%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +341.5%
Contains more Poly. FatPolyunsaturated fat +1350%
Contains less Sat. FatSaturated fat -47.3%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.