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  6. Winged bean vs. Zucchini

Winged bean vs. Zucchini — In-Depth Nutrition Comparison

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What are the main differences between Winged bean and Zucchini?

  • Winged bean is richer in Copper, Vitamin B1, Iron, Manganese, Zinc, Potassium, and Vitamin B3, while Zucchini is higher in Vitamin C, and Vitamin B6.
  • Winged bean's daily need coverage for Copper is 148% higher.
  • Zucchini has 8 times less Vitamin B1 than Winged bean. Winged bean has 0.379mg of Vitamin B1, while Zucchini has 0.045mg.

We used Winged bean tuber, raw and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Winged bean vs Zucchini 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.
Winged bean
Winged bean
9
:
1
Zucchini
Zucchini
Contains more Calcium +87.5%
Contains more Iron +440.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +18.4%
Contains more Potassium +124.5%
Contains more Zinc +334.4%
Contains more Copper +2515.1%
Contains more Manganese +200.6%
Contains more Selenium +250%
Contains less Sodium -77.1%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +87.5%
Contains more Iron +440.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +18.4%
Contains more Potassium +124.5%
Contains more Zinc +334.4%
Contains more Copper +2515.1%
Contains more Manganese +200.6%
Contains more Selenium +250%
Contains less Sodium -77.1%

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.
Winged bean
Winged bean
3
:
7
Zucchini
Zucchini
Contains more Vitamin B1 +742.2%
Contains more Vitamin B2 +58.5%
Contains more Vitamin B3 +263.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +75.9%
Contains more Vitamin B6 +117.3%
Contains more Folate +26.3%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin B1 +742.2%
Contains more Vitamin B2 +58.5%
Contains more Vitamin B3 +263.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +75.9%
Contains more Vitamin B6 +117.3%
Contains more Folate +26.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
4
:
1
Zucchini
Zucchini
Contains more Protein +858.7%
Contains more Fats +181.3%
Contains more Carbs +803.5%
Contains more Other +250.9%
Contains more Water +65.1%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +858.7%
Contains more Fats +181.3%
Contains more Carbs +803.5%
Contains more Other +250.9%
Contains more Water +65.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +2027.3%
Contains more Polyunsaturated fat +91.2%
Contains less Saturated Fat -62.2%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +2027.3%
Contains more Polyunsaturated fat +91.2%
Contains less Saturated Fat -62.2%

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 Zucchini
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Zucchini Opinion
Net carbs 28.1g 2.11g Winged bean
Protein 11.6g 1.21g Winged bean
Fats 0.9g 0.32g Winged bean
Carbs 28.1g 3.11g Winged bean
Calories 148kcal 17kcal Winged bean
Fructose 1.38g Zucchini
Sugar 2.5g Winged bean
Fiber 1g Zucchini
Calcium 30mg 16mg Winged bean
Iron 2mg 0.37mg Winged bean
Magnesium 24mg 18mg Winged bean
Phosphorus 45mg 38mg Winged bean
Potassium 586mg 261mg Winged bean
Sodium 35mg 8mg Zucchini
Zinc 1.39mg 0.32mg Winged bean
Copper 1.386mg 0.053mg Winged bean
Manganese 0.532mg 0.177mg Winged bean
Selenium 0.7µg 0.2µg Winged bean
Vitamin A 0IU 200IU Zucchini
Vitamin A RAE 0µg 10µg Zucchini
Vitamin E 0.12mg Zucchini
Vitamin C 0mg 17.9mg Zucchini
Vitamin B1 0.379mg 0.045mg Winged bean
Vitamin B2 0.149mg 0.094mg Winged bean
Vitamin B3 1.64mg 0.451mg Winged bean
Vitamin B5 0.116mg 0.204mg Zucchini
Vitamin B6 0.075mg 0.163mg Zucchini
Folate 19µg 24µg Zucchini
Vitamin K 4.3µg Zucchini
Tryptophan 0.252mg 0.01mg Winged bean
Threonine 0.451mg 0.029mg Winged bean
Isoleucine 0.425mg 0.044mg Winged bean
Leucine 0.64mg 0.071mg Winged bean
Lysine 0.592mg 0.067mg Winged bean
Methionine 0.143mg 0.018mg Winged bean
Phenylalanine 0.451mg 0.043mg Winged bean
Valine 0.599mg 0.054mg Winged bean
Histidine 0.241mg 0.026mg Winged bean
Saturated Fat 0.222g 0.084g Zucchini
Monounsaturated Fat 0.234g 0.011g Winged bean
Polyunsaturated fat 0.174g 0.091g Winged bean
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Winged bean
16%
Zucchini
Minerals Daily Need Coverage Score
75%
Winged bean
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.138g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 17)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.1)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.5g)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.