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Yolk vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between yolk and winged bean

  • Yolk is richer in selenium, vitamin B12, vitamin B5, phosphorus, vitamin D, folate, and vitamin B2, yet winged bean is richer in copper.
  • Daily need coverage for cholesterol for yolk is 362% higher.
  • Winged bean contains less cholesterol.
  • Yolk has a lower glycemic index than winged bean.

Food types used in this article are Egg, yolk, raw, fresh and Winged bean tuber, raw.

Infographic

Yolk vs Winged bean 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.
Yolk
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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%
Contains more CalciumCalcium +330%
Contains more IronIron +36.5%
Contains more ZincZinc +65.5%
Contains more PhosphorusPhosphorus +766.7%
Contains more SeleniumSelenium +7900%
Contains more MagnesiumMagnesium +380%
Contains more PotassiumPotassium +437.6%
Contains more CopperCopper +1700%
Contains less SodiumSodium -27.1%
Contains more ManganeseManganese +867.3%

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.
Yolk
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +254.4%
Contains more Vitamin B5Vitamin B5 +2477.6%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +668.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +115.3%
Contains more Vitamin B3Vitamin B3 +6733.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yolk Winged bean DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 149%
Copper 0.077mg 1.386mg 145%
Selenium 56µg 0.7µg 101%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0.116mg 57%
Phosphorus 390mg 45mg 49%
Vitamin A 381µg 0µg 42%
Saturated fat 9.551g 0.222g 42%
Fats 26.54g 0.9g 39%
Folate 146µg 19µg 32%
Monounsaturated fat 11.738g 0.234g 29%
Vitamin B2 0.528mg 0.149mg 29%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Polyunsaturated fat 4.204g 0.174g 27%
Vitamin B6 0.35mg 0.075mg 21%
Manganese 0.055mg 0.532mg 21%
Vitamin E 2.58mg 17%
Vitamin B1 0.176mg 0.379mg 17%
Potassium 109mg 586mg 14%
Vitamin B3 0.024mg 1.64mg 10%
Calcium 129mg 30mg 10%
Calories 322kcal 148kcal 9%
Protein 15.86g 11.6g 9%
Iron 2.73mg 2mg 9%
Zinc 2.3mg 1.39mg 8%
Carbs 3.59g 28.1g 8%
Magnesium 5mg 24mg 5%
Sodium 48mg 35mg 1%
Vitamin K 0.7µg 1%
Net carbs 3.59g 28.1g N/A
Sugar 0.56g N/A
Tryptophan 0.177mg 0.252mg 0%
Threonine 0.687mg 0.451mg 0%
Isoleucine 0.866mg 0.425mg 0%
Leucine 1.399mg 0.64mg 0%
Lysine 1.217mg 0.592mg 0%
Methionine 0.378mg 0.143mg 0%
Phenylalanine 0.681mg 0.451mg 0%
Valine 0.949mg 0.599mg 0%
Histidine 0.416mg 0.241mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +36.7%
Contains more FatsFats +2848.9%
Contains more CarbsCarbs +682.7%
Contains more OtherOther +17.6%
~equal in Water ~57.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +4916.2%
Contains more Poly. FatPolyunsaturated fat +2316.1%
Contains less Sat. FatSaturated fat -97.7%

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.