Winged bean tuber vs Gourd
Nutrition comparison per 100 g serving
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Winged bean tuber wins in 14 out of 28 nutrient categories
Winged bean tuber: 14
vs
Gourd: 10
(4 ties)
Overview
| Nutrient | Winged bean tuber | Gourd | Winner |
|---|---|---|---|
| Calories | 148 cal | 54 cal | |
| Protein | 11.6 g | 0.7 g | |
| Carbs | 28.1 g | 13.8 g | |
| Fat | 0.9 g | 0.3 g | |
| Fiber | 0 g | 2.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Winged bean tuber | Gourd | Winner |
|---|---|---|---|
| Folate, total | 19 UG | 12 UG | |
| Niacin | 1.6 MG | 0.3 MG | |
| Pantothenic acid | 0.1 MG | 0.5 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.4 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 5.7 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 1.7 UG |
Minerals
| Mineral | Winged bean tuber | Gourd | Winner |
|---|---|---|---|
| Calcium, Ca | 30 MG | 9 MG | |
| Copper, Cu | 1.4 MG | 0.1 MG | |
| Iron, Fe | 2 MG | 0.4 MG | |
| Magnesium, Mg | 24 MG | 20 MG | |
| Manganese, Mn | 0.5 MG | 0.2 MG | |
| Phosphorus, P | 45 MG | 31 MG | |
| Potassium, K | 586 MG | 453 MG | |
| Selenium, Se | 0.7 UG | 0.2 UG | |
| Sodium, Na | 35 MG | 257 MG | |
| Zinc, Zn | 1.4 MG | 0.2 MG |