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  6. Cheese sandwich vs. Winged bean

Cheese sandwich vs. Winged bean — In-Depth Nutrition Comparison

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Important differences between cheese sandwich and winged bean

  • Cheese sandwich has more phosphorus, selenium, manganese, vitamin B2, calcium, vitamin B6, and folate; however, winged bean has more copper.
  • Winged bean's daily need coverage for copper is 136% more.
  • Cheese sandwich has 35 times more selenium than winged bean. Cheese sandwich has 24.3µg of selenium, while winged bean has 0.7µg.
  • Winged bean is lower in sodium.
  • Cheese sandwich has a higher glycemic index than winged bean.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Winged bean tuber, raw.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 MagnesiumMagnesium +125%
Contains more CalciumCalcium +580%
Contains more IronIron +31%
Contains more PhosphorusPhosphorus +748.9%
Contains more ManganeseManganese +103.6%
Contains more SeleniumSelenium +3371.4%
Contains more PotassiumPotassium +91.5%
Contains more CopperCopper +766.3%
Contains more ZincZinc +59.8%
Contains less SodiumSodium -95.8%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 B2Vitamin B2 +186.6%
Contains more Vitamin B3Vitamin B3 +94.2%
Contains more Vitamin B5Vitamin B5 +436.2%
Contains more Vitamin B6Vitamin B6 +248%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +236.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.379mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Winged bean DV% diff.
Copper 0.16mg 1.386mg 136%
Polyunsaturated fat 9.166g 0.174g 60%
Phosphorus 382mg 45mg 48%
Selenium 24.3µg 0.7µg 43%
Fats 25g 0.9g 37%
Sodium 839mg 35mg 35%
Monounsaturated fat 10.351g 0.234g 25%
Manganese 1.083mg 0.532mg 24%
Vitamin B2 0.427mg 0.149mg 21%
Saturated fat 4.129g 0.222g 18%
Calories 497kcal 148kcal 17%
Calcium 204mg 30mg 17%
Vitamin B6 0.261mg 0.075mg 14%
Fiber 3.1g 12%
Folate 64µg 19µg 11%
Carbs 58.2g 28.1g 10%
Vitamin B3 3.185mg 1.64mg 10%
Vitamin B5 0.622mg 0.116mg 10%
Iron 2.62mg 2mg 8%
Potassium 306mg 586mg 8%
Magnesium 54mg 24mg 7%
Vitamin B12 0.12µg 0µg 5%
Zinc 0.87mg 1.39mg 5%
Protein 9.8g 11.6g 4%
Vitamin B1 0.358mg 0.379mg 2%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Net carbs 55.1g 28.1g N/A
Tryptophan 0.13mg 0.252mg 0%
Threonine 0.298mg 0.451mg 0%
Isoleucine 0.383mg 0.425mg 0%
Leucine 0.698mg 0.64mg 0%
Lysine 0.344mg 0.592mg 0%
Methionine 0.167mg 0.143mg 0%
Phenylalanine 0.472mg 0.451mg 0%
Valine 0.438mg 0.599mg 0%
Histidine 0.219mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 FatsFats +2677.8%
Contains more CarbsCarbs +107.1%
Contains more OtherOther +90%
Contains more ProteinProtein +18.4%
Contains more WaterWater +1693.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +4323.5%
Contains more Poly. FatPolyunsaturated fat +5167.8%
Contains less Sat. FatSaturated fat -94.6%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.