Comparing Nutrients in 100 grams Winged Bean TuberVS Yam

Macros Ratio

Protein Fat Carbs

Winged Bean Tuber

28%

67%

Yam

94%

100 g ▼

Macro Nutrients

Winged Bean Tubervs Yam

5.1%148kcal

Energy

4.07%118kcal

148 kcalvs118 kcal

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

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0.93%0.9g

Fat

0.18%0.17g

0.9 gvs0.17 g

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

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0.69%0.22g

Saturated Fat

0.12%0.037g

0.22 gvs0.037 g

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

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1.3%0.021g

Omega 3

0.75%0.012g

0.021 gvs0.012 g

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

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0.9%0.15g

Omega 6

0.38%0.064g

0.15 gvs0.064 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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21.6%28g

Carbohydrate

21.4%28g

28 gvs28 g

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

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Sugars

0.69%0.5g

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

NA gvs0.5 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

10.8%4.1g

NA gvs4.1 g

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

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20.7%11.6g

Protein

2.73%1.53g

11.6 gvs1.53 g

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

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Vitamins

Winged Bean Tubervs Yam

0%0μg

Vitamin A

0.78%7μg

RAE, retinol activity equivalents

0 μgvs7 μg

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

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31.6%0.38mg

Vitamin B1

9.33%0.11mg

Thiamine

0.38 mgvs0.11 mg

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

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11.5%0.15mg

Vitamin B2

2.46%0.032mg

Riboflavin

0.15 mgvs0.032 mg

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

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10.3%1.64mg

Vitamin B3

3.45%0.55mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs0.55 mg

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

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2.32%0.12mg

Vitamin B5

6.28%0.31mg

Pantothenic acid

0.12 mgvs0.31 mg

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

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5.77%0.075mg

Vitamin B6

22.5%0.29mg

Pyridoxine

0.075 mgvs0.29 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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4.75%19μg

Vitamin B9

5.75%23μg

Folates and Folic Acid

19 μgvs23 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

19%17mg

Ascorbic acid

0 mgvs17 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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Vitamin E

2.33%0.35mg

Tocopherols and Tocotrienols

NA mgvs0.35 mg

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

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Vitamin K

1.9%2.3μg

Phytomenadione or phylloquinone

NA μgvs2.3 μg

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

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Minerals

Winged Bean Tubervs Yam

3%30mg

Calcium

1.7%17mg

30 mgvs17 mg

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

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154%1.4mg

Copper

19.8%0.18mg

1.4 mgvs0.18 mg

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

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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 .

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25%2mg

Iron

6.75%0.54mg

2 mgvs0.54 mg

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

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5.7%24mg

Magnesium

5%21mg

24 mgvs21 mg

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

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23%0.53mg

Manganese

17.3%0.4mg

0.53 mgvs0.4 mg

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

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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 .

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6.43%45mg

Phosphorus

7.86%55mg

45 mgvs55 mg

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

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17.2%586mg

Potassium

24%816mg

586 mgvs816 mg

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

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1.27%0.7μg

Selenium

1.27%0.7μg

0.7 μgvs0.7 μg

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

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2.33%35mg

Sodium

0.6%9mg

35 mgvs9 mg

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

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12.6%1.4mg

Zinc

2.2%0.24mg

1.4 mgvs0.24 mg

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

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1.55%57.4g

Water

1.9%69.6g

57.4 gvs69.6 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Raw Winged Bean Tuber as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Raw Winged Bean Tuber as well as Raw Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

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Comparing Nutrients in 100 grams Winged Bean TuberVS Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: