Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Cheese
  5. Compare
  6. Cheese vs. Winged bean

Cheese vs. Winged bean — In-Depth Nutrition Comparison

Compare

How are cheese and winged bean different?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, and vitamin A; however, winged bean is richer in copper and vitamin B1.
  • Winged bean covers your daily need for copper, 151% more than cheese.
  • Winged bean contains less cholesterol.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of cheese is 0.

Cheese, cheddar and Winged bean tuber, raw types were used in this article.

Infographic

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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +12.5%
Contains more CalciumCalcium +2266.7%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +911.1%
Contains more SeleniumSelenium +3971.4%
Contains more PotassiumPotassium +671.1%
Contains more IronIron +1328.6%
Contains more CopperCopper +4520%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +1870.4%

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.
Cheese
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +187.2%
Contains more Vitamin B5Vitamin B5 +253.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1206.9%
Contains more Vitamin B3Vitamin B3 +2679.7%
Contains more Vitamin B6Vitamin B6 +13.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Winged bean DV% diff.
Copper 0.03mg 1.386mg 151%
Saturated fat 18.867g 0.222g 85%
Calcium 710mg 30mg 68%
Phosphorus 455mg 45mg 59%
Selenium 28.5µg 0.7µg 51%
Fats 33.31g 0.9g 50%
Vitamin B12 1.1µg 0µg 46%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Vitamin B1 0.029mg 0.379mg 29%
Sodium 653mg 35mg 27%
Protein 22.87g 11.6g 23%
Iron 0.14mg 2mg 23%
Monounsaturated fat 9.246g 0.234g 23%
Manganese 0.027mg 0.532mg 22%
Vitamin B2 0.428mg 0.149mg 21%
Zinc 3.64mg 1.39mg 20%
Potassium 76mg 586mg 15%
Calories 404kcal 148kcal 13%
Vitamin B3 0.059mg 1.64mg 10%
Polyunsaturated fat 1.421g 0.174g 8%
Carbs 3.09g 28.1g 8%
Vitamin B5 0.41mg 0.116mg 6%
Vitamin E 0.71mg 5%
Choline 16.5mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Vitamin K 2.4µg 2%
Folate 27µg 19µg 2%
Vitamin B6 0.066mg 0.075mg 1%
Magnesium 27mg 24mg 1%
Net carbs 3.09g 28.1g N/A
Sugar 0.48g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.252mg 0%
Threonine 1.044mg 0.451mg 0%
Isoleucine 1.206mg 0.425mg 0%
Leucine 1.939mg 0.64mg 0%
Lysine 1.025mg 0.592mg 0%
Methionine 0.547mg 0.143mg 0%
Phenylalanine 1.074mg 0.451mg 0%
Valine 1.404mg 0.599mg 0%
Histidine 0.547mg 0.241mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +97.2%
Contains more FatsFats +3601.1%
Contains more OtherOther +85.5%
Contains more CarbsCarbs +809.4%
Contains more WaterWater +55.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +3851.3%
Contains more Poly. FatPolyunsaturated fat +716.7%
Contains less Sat. FatSaturated fat -98.8%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.