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  6. American cheese vs. Winged bean

American cheese vs. Winged bean — In-Depth Nutrition Comparison

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Important differences between American cheese and winged bean

  • American cheese has more calcium, phosphorus, vitamin B1,2, and selenium; however, winged bean has more copper, vitamin B1, and manganese.
  • Winged bean's daily need coverage for copper is 149% more.
  • Winged bean is lower in cholesterol.

The food varieties used in the comparison are Cheese, pasteurized process, American, without added vitamin D and Winged bean tuber, raw.

Infographic

American cheese 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
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 +3383.3%
Contains more ZincZinc +79.1%
Contains more PhosphorusPhosphorus +1324.4%
Contains more SeleniumSelenium +2785.7%
Contains more PotassiumPotassium +343.9%
Contains more IronIron +217.5%
Contains more CopperCopper +2913%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1197.6%
~equal in Magnesium ~24mg

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 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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 +57%
Contains more Vitamin B5Vitamin B5 +247.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2426.7%
Contains more Vitamin B3Vitamin B3 +2057.9%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more FolateFolate +137.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 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 +56.3%
Contains more FatsFats +3432.2%
Contains more OtherOther +238.5%
Contains more CarbsCarbs +659.5%
Contains more WaterWater +44.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 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 +3419.7%
Contains more Poly. FatPolyunsaturated fat +639.1%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Winged bean
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient American cheese Winged bean DV% diff.
Copper 0.046mg 1.386mg 149%
Calcium 1045mg 30mg 102%
Phosphorus 641mg 45mg 85%
Saturated fat 18.057g 0.222g 81%
Sodium 1671mg 35mg 71%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.9g 48%
Selenium 20.2µg 0.7µg 35%
Cholesterol 100mg 0mg 33%
Vitamin B1 0.015mg 0.379mg 30%
Vitamin A 250µg 0µg 28%
Manganese 0.041mg 0.532mg 21%
Monounsaturated fat 8.236g 0.234g 20%
Iron 0.63mg 2mg 17%
Protein 18.13g 11.6g 13%
Potassium 132mg 586mg 13%
Calories 371kcal 148kcal 11%
Vitamin B3 0.076mg 1.64mg 10%
Zinc 2.49mg 1.39mg 10%
Carbs 3.7g 28.1g 8%
Polyunsaturated fat 1.286g 0.174g 7%
Choline 36.2mg 7%
Vitamin B2 0.234mg 0.149mg 7%
Vitamin B5 0.403mg 0.116mg 6%
Vitamin E 0.8mg 5%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Folate 8µg 19µg 3%
Vitamin K 2.6µg 2%
Vitamin B6 0.054mg 0.075mg 2%
Net carbs 3.7g 28.1g N/A
Magnesium 26mg 24mg 0%
Sugar 2.26g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.252mg 0%
Threonine 0.772mg 0.451mg 0%
Isoleucine 0.938mg 0.425mg 0%
Leucine 1.716mg 0.64mg 0%
Lysine 1.516mg 0.592mg 0%
Methionine 0.475mg 0.143mg 0%
Phenylalanine 0.939mg 0.451mg 0%
Valine 1.187mg 0.599mg 0%
Histidine 0.546mg 0.241mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
American cheese
15%
Winged bean
Minerals Daily Need Coverage Score
106%
American cheese
75%
Winged bean

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 1636mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 17.835g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.9)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
American cheese
American cheese is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.