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  6. Fajita vs. Winged bean

Fajita vs. Winged bean — In-Depth Nutrition Comparison

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Important differences between fajita and winged bean

  • Fajita has more phosphorus, selenium, vitamin B6, vitamin B1,2, and vitamin B3; however, winged bean has more copper, vitamin B1, and manganese.
  • Winged bean's daily need coverage for copper is 151% more.

The food varieties used in the comparison are USDA Commodity, chicken fajita strips, frozen and Winged bean tuber, raw.

Infographic

Fajita 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.
Fajita
Fajita
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
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 PhosphorusPhosphorus +515.6%
Contains more SeleniumSelenium +2285.7%
Contains more CalciumCalcium +130.8%
Contains more PotassiumPotassium +106.3%
Contains more IronIron +102%
Contains more CopperCopper +4520%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +706.1%
~equal in Magnesium ~24mg
~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.
Fajita
Fajita
8
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
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 +43%
Contains more Vitamin B3Vitamin B3 +191.4%
Contains more Vitamin B5Vitamin B5 +525.9%
Contains more Vitamin B6Vitamin B6 +416%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +279%
Contains more FolateFolate +375%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fajita Winged bean DV% diff.
Copper 0.03mg 1.386mg 151%
Sodium 799mg 35mg 33%
Phosphorus 277mg 45mg 33%
Cholesterol 88mg 0mg 29%
Selenium 16.7µg 0.7µg 29%
Vitamin B6 0.387mg 0.075mg 24%
Vitamin B12 0.54µg 0µg 23%
Vitamin B1 0.1mg 0.379mg 23%
Vitamin B3 4.779mg 1.64mg 20%
Manganese 0.066mg 0.532mg 20%
Protein 18.56g 11.6g 14%
Iron 0.99mg 2mg 13%
Choline 67.8mg 12%
Vitamin B5 0.726mg 0.116mg 12%
Potassium 284mg 586mg 9%
Carbs 2.23g 28.1g 9%
Fats 5.73g 0.9g 7%
Polyunsaturated fat 1.089g 0.174g 6%
Saturated fat 1.596g 0.222g 6%
Monounsaturated fat 2.333g 0.234g 5%
Vitamin B2 0.213mg 0.149mg 5%
Folate 4µg 19µg 4%
Calcium 13mg 30mg 2%
Calories 135kcal 148kcal 1%
Vitamin E 0.22mg 1%
Net carbs 2.23g 28.1g N/A
Magnesium 22mg 24mg 0%
Zinc 1.37mg 1.39mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.2mg 0.252mg 0%
Threonine 0.452mg 0.451mg 0%
Isoleucine 0.813mg 0.425mg 0%
Leucine 1.56mg 0.64mg 0%
Lysine 1.857mg 0.592mg 0%
Methionine 0.552mg 0.143mg 0%
Phenylalanine 0.763mg 0.451mg 0%
Valine 0.847mg 0.599mg 0%
Histidine 0.68mg 0.241mg 0%
Omega-3 - DPA 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fajita
Fajita
4
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 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 +60%
Contains more FatsFats +536.7%
Contains more WaterWater +23%
Contains more OtherOther +44%
Contains more CarbsCarbs +1160.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 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 +897%
Contains more Poly. FatPolyunsaturated fat +525.9%
Contains less Sat. FatSaturated fat -86.1%

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. 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.