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  6. Crackers vs. Winged bean

Crackers vs. Winged bean — In-Depth Nutrition Comparison

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How are crackers and winged bean different?

  • Crackers have more phosphorus, iron, vitamin B2, folate, vitamin B3, and selenium; however, winged bean is richer in copper and potassium.
  • Winged bean covers your daily need for copper, 142% more than crackers.
  • Crackers have 25 times more saturated fat than winged bean. Crackers have 5.562g of saturated fat, while winged bean has 0.222g.
  • Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of winged bean is 32.

Crackers, standard snack-type, regular and Winged bean tuber, raw types were used in this article.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +300%
Contains more IronIron +101.5%
Contains more PhosphorusPhosphorus +451.1%
Contains more SeleniumSelenium +857.1%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +396.6%
Contains more CopperCopper +1232.7%
Contains more ZincZinc +183.7%
Contains less SodiumSodium -95.2%
~equal in Manganese ~0.532mg

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +206%
Contains more Vitamin B3Vitamin B3 +165.4%
Contains more Vitamin B5Vitamin B5 +259.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +384.2%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +19%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.379mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Winged bean DV% diff.
Copper 0.104mg 1.386mg 142%
Polyunsaturated fat 13.137g 0.174g 86%
Vitamin K 69.3µg 58%
Fats 26.43g 0.9g 39%
Sodium 726mg 35mg 30%
Phosphorus 248mg 45mg 29%
Iron 4.03mg 2mg 25%
Vitamin B2 0.456mg 0.149mg 24%
Saturated fat 5.562g 0.222g 24%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Folate 92µg 19µg 18%
Calories 510kcal 148kcal 18%
Vitamin B3 4.352mg 1.64mg 17%
Monounsaturated fat 6.553g 0.234g 16%
Potassium 118mg 586mg 14%
Selenium 6.7µg 0.7µg 11%
Carbs 61.3g 28.1g 11%
Protein 6.64g 11.6g 10%
Fiber 2.3g 9%
Calcium 120mg 30mg 9%
Zinc 0.49mg 1.39mg 8%
Vitamin B5 0.417mg 0.116mg 6%
Vitamin B1 0.416mg 0.379mg 3%
Manganese 0.491mg 0.532mg 2%
Choline 9.6mg 2%
Vitamin B6 0.063mg 0.075mg 1%
Magnesium 18mg 24mg 1%
Net carbs 59g 28.1g N/A
Sugar 8.18g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.252mg 0%
Threonine 0.193mg 0.451mg 0%
Isoleucine 0.246mg 0.425mg 0%
Leucine 0.471mg 0.64mg 0%
Lysine 0.103mg 0.592mg 0%
Methionine 0.112mg 0.143mg 0%
Phenylalanine 0.331mg 0.451mg 0%
Valine 0.294mg 0.599mg 0%
Histidine 0.145mg 0.241mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +2836.7%
Contains more CarbsCarbs +118.1%
Contains more OtherOther +24.5%
Contains more ProteinProtein +74.7%
Contains more WaterWater +1728%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +2700.4%
Contains more Poly. FatPolyunsaturated fat +7450%
Contains less Sat. FatSaturated fat -96%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.