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  6. Fontina vs. Winged bean

Fontina vs. Winged bean — In-Depth Nutrition Comparison

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How are fontina and winged bean different?

  • Fontina is higher in vitamin B12, calcium, phosphorus, and selenium; however, winged bean is richer in copper, vitamin B1, and manganese.
  • Daily need coverage for copper for winged bean is 151% higher.
  • Winged bean has less cholesterol.

Cheese, fontina and Winged bean tuber, raw are the varieties used in this article.

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 +1733.3%
Contains more ZincZinc +151.8%
Contains more PhosphorusPhosphorus +668.9%
Contains more SeleniumSelenium +1971.4%
Contains more MagnesiumMagnesium +71.4%
Contains more PotassiumPotassium +815.6%
Contains more IronIron +769.6%
Contains more CopperCopper +5444%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +3700%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B5Vitamin B5 +269.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1704.8%
Contains more Vitamin B3Vitamin B3 +993.3%
Contains more FolateFolate +216.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.075mg

All nutrients comparison - raw data values

Nutrient Fontina Winged bean DV% diff.
Copper 0.025mg 1.386mg 151%
Saturated fat 19.196g 0.222g 86%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 30mg 52%
Fats 31.14g 0.9g 47%
Phosphorus 346mg 45mg 43%
Cholesterol 116mg 0mg 39%
Sodium 800mg 35mg 33%
Vitamin B1 0.021mg 0.379mg 30%
Vitamin A 261µg 0µg 29%
Protein 25.6g 11.6g 28%
Selenium 14.5µg 0.7µg 25%
Manganese 0.014mg 0.532mg 23%
Iron 0.23mg 2mg 22%
Monounsaturated fat 8.687g 0.234g 21%
Zinc 3.5mg 1.39mg 19%
Potassium 64mg 586mg 15%
Calories 389kcal 148kcal 12%
Polyunsaturated fat 1.654g 0.174g 10%
Carbs 1.55g 28.1g 9%
Vitamin B3 0.15mg 1.64mg 9%
Vitamin B5 0.429mg 0.116mg 6%
Vitamin B2 0.204mg 0.149mg 4%
Folate 6µg 19µg 3%
Choline 15.4mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Vitamin K 2.6µg 2%
Magnesium 14mg 24mg 2%
Vitamin E 0.27mg 2%
Vitamin B6 0.083mg 0.075mg 1%
Net carbs 1.55g 28.1g N/A
Sugar 1.55g N/A
Tryptophan 0.361mg 0.252mg 0%
Threonine 0.935mg 0.451mg 0%
Isoleucine 1.384mg 0.425mg 0%
Leucine 2.664mg 0.64mg 0%
Lysine 2.328mg 0.592mg 0%
Methionine 0.706mg 0.143mg 0%
Phenylalanine 1.497mg 0.451mg 0%
Valine 1.926mg 0.599mg 0%
Histidine 0.959mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +120.7%
Contains more FatsFats +3360%
Contains more OtherOther +89.5%
Contains more CarbsCarbs +1712.9%
Contains more WaterWater +51.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +3612.4%
Contains more Poly. FatPolyunsaturated fat +850.6%
Contains less Sat. FatSaturated fat -98.8%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.