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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.

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.
Contains more Iron +269%
Contains more Phosphorus +117.8%
Contains more Manganese +46.2%
Contains more Selenium +1257.1%
Contains more Calcium +15.4%
Contains more Potassium +354.3%
Contains less Sodium -97%
Contains more Zinc +110.6%
Contains more Copper +1148.6%
Equal in Magnesium - 24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 277% 18% 43% 12% 150% 19% 37% 102% 52%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Iron +269%
Contains more Phosphorus +117.8%
Contains more Manganese +46.2%
Contains more Selenium +1257.1%
Contains more Calcium +15.4%
Contains more Potassium +354.3%
Contains less Sodium -97%
Contains more Zinc +110.6%
Contains more Copper +1148.6%
Equal in Magnesium - 24

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.
:
Contains more Vitamin B2 +61.1%
Contains more Vitamin B3 +209.8%
Contains more Vitamin B5 +298.3%
Contains more Folate +684.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +27.2%
Contains more Vitamin B6 +15.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 32% 0% 0% 75% 56% 96% 28% 15% 112% 58% 45%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin B2 +61.1%
Contains more Vitamin B3 +209.8%
Contains more Vitamin B5 +298.3%
Contains more Folate +684.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +27.2%
Contains more Vitamin B6 +15.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +2163.3%
Contains more Carbs +129.7%
Contains more Other +81%
Contains more Protein +65.5%
Contains more Water +1189.9%
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 Fats +2163.3%
Contains more Carbs +129.7%
Contains more Other +81%
Contains more Protein +65.5%
Contains more Water +1189.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4440.6%
Contains more Polyunsaturated fat +1308%
Contains less Saturated Fat -95.9%
29% 58% 13%
Saturated Fat: 5.362 g
Monounsaturated Fat: 10.625 g
Polyunsaturated fat: 2.45 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +4440.6%
Contains more Polyunsaturated fat +1308%
Contains less Saturated Fat -95.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cracker Winged bean Opinion
Net carbs 62.15g 28.1g Cream cracker
Protein 7.01g 11.6g Winged bean
Fats 20.37g 0.9g Cream cracker
Carbs 64.55g 28.1g Cream cracker
Calories 484kcal 148kcal Cream cracker
Starch 51.87g Cream cracker
Fructose 0.95g Cream cracker
Sugar 9.37g Winged bean
Fiber 2.4g Cream cracker
Calcium 26mg 30mg Winged bean
Iron 7.38mg 2mg Cream cracker
Magnesium 25mg 24mg Cream cracker
Phosphorus 98mg 45mg Cream cracker
Potassium 129mg 586mg Winged bean
Sodium 1148mg 35mg Winged bean
Zinc 0.66mg 1.39mg Winged bean
Copper 0.111mg 1.386mg Winged bean
Manganese 0.778mg 0.532mg Cream cracker
Selenium 9.5µg 0.7µg Cream cracker
Vitamin E 1.59mg Cream cracker
Vitamin B1 0.298mg 0.379mg Winged bean
Vitamin B2 0.24mg 0.149mg Cream cracker
Vitamin B3 5.08mg 1.64mg Cream cracker
Vitamin B5 0.462mg 0.116mg Cream cracker
Vitamin B6 0.065mg 0.075mg Winged bean
Folate 149µg 19µg Cream cracker
Vitamin B12 0.46µg 0µg Cream cracker
Vitamin K 17.9µg Cream cracker
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Trans Fat 3.969g 0g Winged bean
Saturated Fat 5.362g 0.222g Winged bean
Monounsaturated Fat 10.625g 0.234g Cream cracker
Polyunsaturated fat 2.45g 0.174g Cream cracker
Omega-6 - Linoleic acid 1.542g Cream cracker
Omega-3 - ALA 0.045g Cream cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cracker Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Cream cracker
17%
Winged bean
Minerals Daily Need Coverage Score
71%
Cream cracker
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 9.37g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 1113mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 5.14g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $0.5)
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.
Which food is richer in vitamins?
?
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. 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.