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  6. Cream cracker vs. Winged bean

Cream cracker vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between cream cracker and winged bean

  • Cream cracker has more iron, folate, vitamin B3, vitamin B12, selenium, and manganese; however, winged bean is richer in copper and potassium.
  • Winged bean covers your daily copper needs 142% more than cream cracker.
  • Winged bean contains less sodium.
  • Cream cracker has a higher glycemic index. The glycemic index of cream cracker is 65, while the glycemic index of winged bean is 32.

Specific food types used in this comparison are Crackers, cream, GAMESA SABROSAS and Winged bean tuber, raw.

Infographic

Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
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 IronIron +269%
Contains more PhosphorusPhosphorus +117.8%
Contains more ManganeseManganese +46.2%
Contains more SeleniumSelenium +1257.1%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +354.3%
Contains more CopperCopper +1148.6%
Contains more ZincZinc +110.6%
Contains less SodiumSodium -97%
~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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +61.1%
Contains more Vitamin B3Vitamin B3 +209.8%
Contains more Vitamin B5Vitamin B5 +298.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +684.2%
Contains more Vitamin B1Vitamin B1 +27.2%
Contains more Vitamin B6Vitamin B6 +15.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cream cracker Winged bean DV% diff.
Copper 0.111mg 1.386mg 142%
Iron 7.38mg 2mg 67%
Sodium 1148mg 35mg 48%
Folate 149µg 19µg 33%
Fats 20.37g 0.9g 30%
Monounsaturated fat 10.625g 0.234g 26%
Saturated fat 5.362g 0.222g 23%
Vitamin B3 5.08mg 1.64mg 22%
Starch 51.87g 21%
Vitamin B12 0.46µg 0µg 19%
Calories 484kcal 148kcal 17%
Selenium 9.5µg 0.7µg 16%
Polyunsaturated fat 2.45g 0.174g 15%
Vitamin K 17.9µg 15%
Potassium 129mg 586mg 13%
Carbs 64.55g 28.1g 12%
Vitamin E 1.59mg 11%
Manganese 0.778mg 0.532mg 11%
Fiber 2.4g 10%
Protein 7.01g 11.6g 9%
Phosphorus 98mg 45mg 8%
Vitamin B1 0.298mg 0.379mg 7%
Vitamin B2 0.24mg 0.149mg 7%
Vitamin B5 0.462mg 0.116mg 7%
Zinc 0.66mg 1.39mg 7%
Fructose 0.95g 1%
Vitamin B6 0.065mg 0.075mg 1%
Net carbs 62.15g 28.1g N/A
Magnesium 25mg 24mg 0%
Calcium 26mg 30mg 0%
Sugar 9.37g N/A
Trans fat 3.969g 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 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 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 +2163.3%
Contains more CarbsCarbs +129.7%
Contains more OtherOther +81%
Contains more ProteinProtein +65.5%
Contains more WaterWater +1189.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 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 +4440.6%
Contains more Poly. FatPolyunsaturated fat +1308%
Contains less Sat. FatSaturated fat -95.9%

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.