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  6. Dulce de Leche vs. Winged bean

Dulce de Leche vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between dulce de Leche and winged bean

  • Dulce de Leche is richer in calcium, phosphorus, vitamin B2, vitamin B5, and vitamin B12, yet winged bean is richer in copper, vitamin B1, manganese, and iron.
  • Daily need coverage for copper for winged bean is 154% higher.
  • Winged bean contains less saturated fat.

Food types used in this article are Dulce de Leche and Winged bean tuber, raw.

Infographic

Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
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 +736.7%
Contains more PhosphorusPhosphorus +328.9%
Contains more SeleniumSelenium +285.7%
Contains more PotassiumPotassium +67.4%
Contains more IronIron +1076.5%
Contains more CopperCopper +34550%
Contains more ZincZinc +75.9%
Contains less SodiumSodium -72.9%
Contains more ManganeseManganese +26500%
~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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
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 +171.8%
Contains more Vitamin B5Vitamin B5 +619.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2268.8%
Contains more Vitamin B3Vitamin B3 +681%
Contains more Vitamin B6Vitamin B6 +368.8%
Contains more FolateFolate +72.7%

All nutrients comparison - raw data values

Nutrient Dulce de Leche Winged bean DV% diff.
Copper 0.004mg 1.386mg 154%
Vitamin B1 0.016mg 0.379mg 30%
Manganese 0.002mg 0.532mg 23%
Iron 0.17mg 2mg 23%
Calcium 251mg 30mg 22%
Phosphorus 193mg 45mg 21%
Vitamin B2 0.405mg 0.149mg 20%
Saturated fat 4.534g 0.222g 20%
Choline 89.1mg 16%
Vitamin B5 0.835mg 0.116mg 14%
Vitamin B12 0.31µg 0µg 13%
Fats 7.35g 0.9g 10%
Cholesterol 29mg 0mg 10%
Protein 6.84g 11.6g 10%
Vitamin B3 0.21mg 1.64mg 9%
Carbs 55.35g 28.1g 9%
Calories 315kcal 148kcal 8%
Vitamin A 74µg 0µg 8%
Potassium 350mg 586mg 7%
Monounsaturated fat 2.143g 0.234g 5%
Vitamin B6 0.016mg 0.075mg 5%
Zinc 0.79mg 1.39mg 5%
Selenium 2.7µg 0.7µg 4%
Sodium 129mg 35mg 4%
Vitamin C 2.6mg 0mg 3%
Folate 11µg 19µg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.2mg 1%
Vitamin K 1.3µg 1%
Vitamin D 6IU 0IU 1%
Polyunsaturated fat 0.375g 0.174g 1%
Net carbs 55.35g 28.1g N/A
Magnesium 22mg 24mg 0%
Sugar 49.74g N/A
Trans fat 0.364g 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%
Fructose 0.32g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 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 +716.7%
Contains more CarbsCarbs +97%
Contains more ProteinProtein +69.6%
Contains more WaterWater +99.9%
Contains more OtherOther +14.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 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 +815.8%
Contains more Poly. FatPolyunsaturated fat +115.5%
Contains less Sat. FatSaturated fat -95.1%

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.