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

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Significant differences between club sandwich and winged bean

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B12, and vitamin B6; however, winged bean is richer in copper and vitamin B1.
  • Winged bean covers your daily copper needs 144% more than club sandwich.
  • Winged bean contains less cholesterol.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Winged bean tuber, raw.

Infographic

Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
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 +33.3%
Contains more CalciumCalcium +216.7%
Contains more PhosphorusPhosphorus +377.8%
Contains more SeleniumSelenium +3442.9%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +46%
Contains more CopperCopper +1457.3%
Contains less SodiumSodium -94.4%
~equal in Zinc ~1.39mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin B3Vitamin B3 +239.9%
Contains more Vitamin B5Vitamin B5 +612.1%
Contains more Vitamin B6Vitamin B6 +294.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +63.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +120.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 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 +48.2%
Contains more FatsFats +794.4%
Contains more OtherOther +18.5%
Contains more CarbsCarbs +41.4%
~equal in Water ~57.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 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 +1160.3%
Contains more Poly. FatPolyunsaturated fat +980.5%
Contains less Sat. FatSaturated fat -92.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Club sandwich Winged bean DV% diff.
Copper 0.089mg 1.386mg 144%
Selenium 24.8µg 0.7µg 44%
Sodium 630mg 35mg 26%
Vitamin B3 5.575mg 1.64mg 25%
Phosphorus 215mg 45mg 24%
Manganese 0.532mg 23%
Vitamin B12 0.47µg 0µg 20%
Vitamin B1 0.172mg 0.379mg 17%
Vitamin B6 0.296mg 0.075mg 17%
Cholesterol 46mg 0mg 15%
Vitamin B5 0.826mg 0.116mg 14%
Saturated fat 3.109g 0.222g 13%
Protein 17.19g 11.6g 11%
Polyunsaturated fat 1.88g 0.174g 11%
Fats 8.05g 0.9g 11%
Potassium 226mg 586mg 11%
Choline 47.8mg 9%
Iron 1.37mg 2mg 8%
Calcium 95mg 30mg 7%
Vitamin K 8.7µg 7%
Monounsaturated fat 2.949g 0.234g 7%
Fiber 1.2g 5%
Vitamin C 4.4mg 0mg 5%
Vitamin E 0.61mg 4%
Vitamin A 35µg 0µg 4%
Calories 220kcal 148kcal 4%
Folate 31µg 19µg 3%
Vitamin B2 0.186mg 0.149mg 3%
Carbs 19.87g 28.1g 3%
Magnesium 32mg 24mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 28.1g N/A
Sugar 4.68g N/A
Zinc 1.34mg 1.39mg 0%
Trans fat 0.071g 0g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich 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
37%
Club sandwich
15%
Winged bean
Minerals Daily Need Coverage Score
50%
Club sandwich
75%
Winged bean

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.68g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 595mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 2.887g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 32)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.5)
Which food is richer in vitamins?
Club sandwich
Club sandwich 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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.