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  6. Zucchini vs. Winged bean

Zucchini vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between zucchini and winged bean?

  • Zucchini is richer in vitamin C and vitamin B6, while winged bean is higher in copper, vitamin B1, iron, manganese, zinc, potassium, and vitamin B3.
  • Winged bean's daily need coverage for copper is 148% higher.
  • Winged bean has a higher glycemic index (32) than zucchini (15).

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

Infographic

Zucchini 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 less SodiumSodium -77.1%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +124.5%
Contains more IronIron +440.5%
Contains more CopperCopper +2515.1%
Contains more ZincZinc +334.4%
Contains more PhosphorusPhosphorus +18.4%
Contains more ManganeseManganese +200.6%
Contains more SeleniumSelenium +250%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +75.9%
Contains more Vitamin B6Vitamin B6 +117.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +26.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +742.2%
Contains more Vitamin B2Vitamin B2 +58.5%
Contains more Vitamin B3Vitamin B3 +263.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Winged bean DV% diff.
Copper 0.053mg 1.386mg 148%
Vitamin B1 0.045mg 0.379mg 28%
Protein 1.21g 11.6g 21%
Vitamin C 17.9mg 0mg 20%
Iron 0.37mg 2mg 20%
Manganese 0.177mg 0.532mg 15%
Zinc 0.32mg 1.39mg 10%
Potassium 261mg 586mg 10%
Carbs 3.11g 28.1g 8%
Calories 17kcal 148kcal 7%
Vitamin B6 0.163mg 0.075mg 7%
Vitamin B3 0.451mg 1.64mg 7%
Vitamin K 4.3µg 4%
Vitamin B2 0.094mg 0.149mg 4%
Fiber 1g 4%
Fructose 1.38g 2%
Choline 9.5mg 2%
Vitamin B5 0.204mg 0.116mg 2%
Phosphorus 38mg 45mg 1%
Fats 0.32g 0.9g 1%
Polyunsaturated fat 0.091g 0.174g 1%
Monounsaturated fat 0.011g 0.234g 1%
Sodium 8mg 35mg 1%
Folate 24µg 19µg 1%
Saturated fat 0.084g 0.222g 1%
Vitamin A 10µg 0µg 1%
Calcium 16mg 30mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin E 0.12mg 1%
Magnesium 18mg 24mg 1%
Net carbs 2.11g 28.1g N/A
Sugar 2.5g N/A
Tryptophan 0.01mg 0.252mg 0%
Threonine 0.029mg 0.451mg 0%
Isoleucine 0.044mg 0.425mg 0%
Leucine 0.071mg 0.64mg 0%
Lysine 0.067mg 0.592mg 0%
Methionine 0.018mg 0.143mg 0%
Phenylalanine 0.043mg 0.451mg 0%
Valine 0.054mg 0.599mg 0%
Histidine 0.026mg 0.241mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 WaterWater +65.1%
Contains more ProteinProtein +858.7%
Contains more FatsFats +181.3%
Contains more CarbsCarbs +803.5%
Contains more OtherOther +250.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 less Sat. FatSaturated fat -62.2%
Contains more Mono. FatMonounsaturated fat +2027.3%
Contains more Poly. FatPolyunsaturated fat +91.2%

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