Comparing Nutrients in 1 kilogram Winged Bean TuberVS Yam

Macros Ratio

Protein Fat Carbs

Winged Bean Tuber

28%

67%

Yam

94%

1 kg ▼

Macro Nutrients

Winged Bean Tubervs Yam

51%1480kcal

Energy

40.7%1180kcal

1480 kcalvs1180 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

9.28%9g

Fat

1.75%1.7g

9 gvs1.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

6.94%2.22g

Saturated Fat

1.16%0.37g

2.22 gvs0.37 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

13%0.21g

Omega 3

7.5%0.12g

0.21 gvs0.12 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

9%1.53g

Omega 6

3.76%0.64g

1.53 gvs0.64 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

216%281g

Carbohydrate

214%279g

281 gvs279 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

Fiber

108%41g

NA gvs41 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

207%116g

Protein

27.3%15.3g

116 gvs15.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Winged Bean Tubervs Yam

0%0μg

Vitamin A

7.78%70μg

RAE, retinol activity equivalents

0 μgvs70 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

316%3.8mg

Vitamin B1

93%1.12mg

Thiamine

3.8 mgvs1.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

115%1.5mg

Vitamin B2

24.6%0.32mg

Riboflavin

1.5 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

103%16.4mg

Vitamin B3

34.5%5.5mg

Niacin, nicotinic acid, niacinamide

16.4 mgvs5.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23%1.16mg

Vitamin B5

62.8%3.14mg

Pantothenic acid

1.16 mgvs3.14 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

57.7%0.75mg

Vitamin B6

225%2.93mg

Pyridoxine

0.75 mgvs2.93 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

47.5%190μg

Vitamin B9

57.5%230μg

Folates and Folic Acid

190 μgvs230 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

190%171mg

Ascorbic acid

0 mgvs171 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

23.3%3.5mg

Tocopherols and Tocotrienols

NA mgvs3.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

Vitamin K

19%23μg

Phytomenadione or phylloquinone

NA μgvs23 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Winged Bean Tubervs Yam

30%300mg

Calcium

17%170mg

300 mgvs170 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

1540%14mg

Copper

198%1.78mg

14 mgvs1.78 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

250%20mg

Iron

67.5%5.4mg

20 mgvs5.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

57%240mg

Magnesium

50%210mg

240 mgvs210 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

231%5.32mg

Manganese

173%3.97mg

5.32 mgvs3.97 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

64.3%450mg

Phosphorus

78.6%550mg

450 mgvs550 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

172%5860mg

Potassium

240%8160mg

5860 mgvs8160 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

12.7%7μg

Selenium

12.7%7μg

7 μgvs7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

23.3%350mg

Sodium

6%90mg

350 mgvs90 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

126%14mg

Zinc

22%2.4mg

14 mgvs2.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

15.5%574g

Water

19%696g

574 gvs696 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 1 kilogram of Winged Bean Tuber vs Yam:

Raw Winged Bean Tuber has 3.4 times more Vitamin B1, 4.7 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Yam.
While Raw Yam contains 2.7 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Raw Winged Bean Tuber.
Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Vitamin B9 per 1 kg.
Both Raw Winged Bean Tuber as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Winged Bean Tuber vs Yam:

Raw Winged Bean Tuber has 1.8 times more Calcium, 7.8 times more Copper, 3.7 times more Iron, 1.3 times more Manganese, 3.9 times more Sodium and 5.8 times more Zinc than Raw Yam.
While Raw Yam contains 1.4 times more Potassium than Raw Winged Bean Tuber.
Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Magnesium, Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Winged Bean Tuber has 1.3 times more Energy, 1.8 times more Omega 3 and 7.6 times more Protein than Raw Yam.
Both Raw Winged Bean Tuber and Raw Yam have similar amounts of Carbohydrate per 1 kg.
Both Raw Winged Bean Tuber as well as Raw Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Winged Bean TuberVS Cooked Yam, Boiled, Drained, Or BakedYamVS Cooked Yam, Boiled, Drained, Or Baked

Compare Foods

Comparing Nutrients in 1 kilogram Winged Bean TuberVS Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: