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  6. Graham cracker vs. Winged bean

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

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Important differences between graham cracker and winged bean

  • Graham cracker has more iron, manganese, phosphorus, folate, vitamin B3, vitamin B2, and selenium; however, winged bean has more copper and potassium.
  • Winged bean's daily need coverage for copper is 135% more.
  • Graham cracker has 13 times more sodium than winged bean. Graham cracker has 459mg of sodium, while winged bean has 35mg.
  • Graham cracker has a higher glycemic index than winged bean.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Winged bean tuber, raw.

Infographic

Graham 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +156.7%
Contains more IronIron +89%
Contains more PhosphorusPhosphorus +311.1%
Contains more ManganeseManganese +91.5%
Contains more SeleniumSelenium +800%
Contains more PotassiumPotassium +244.7%
Contains more CopperCopper +715.3%
Contains more ZincZinc +44.8%
Contains less SodiumSodium -92.4%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 +112.8%
Contains more Vitamin B3Vitamin B3 +170.7%
Contains more Vitamin B5Vitamin B5 +262.1%
Contains more Vitamin B6Vitamin B6 +108%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +378.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +43%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Winged bean DV% diff.
Copper 0.17mg 1.386mg 135%
Polyunsaturated fat 5.388g 0.174g 35%
Iron 3.78mg 2mg 22%
Manganese 1.019mg 0.532mg 21%
Phosphorus 185mg 45mg 20%
Starch 46.56g 19%
Sodium 459mg 35mg 18%
Folate 91µg 19µg 18%
Vitamin B3 4.439mg 1.64mg 17%
Carbs 77.66g 28.1g 17%
Fats 10.6g 0.9g 15%
Fiber 3.4g 14%
Calories 430kcal 148kcal 14%
Vitamin B2 0.317mg 0.149mg 13%
Potassium 170mg 586mg 12%
Vitamin K 14.3µg 12%
Protein 6.69g 11.6g 10%
Vitamin E 1.51mg 10%
Selenium 6.3µg 0.7µg 10%
Vitamin B1 0.265mg 0.379mg 10%
Saturated fat 1.633g 0.222g 6%
Monounsaturated fat 2.509g 0.234g 6%
Vitamin B5 0.42mg 0.116mg 6%
Vitamin B6 0.156mg 0.075mg 6%
Calcium 77mg 30mg 5%
Magnesium 40mg 24mg 4%
Zinc 0.96mg 1.39mg 4%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 74.26g 28.1g N/A
Sugar 24.85g N/A
Trans fat 0.055g 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 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +1077.8%
Contains more CarbsCarbs +176.4%
Contains more ProteinProtein +73.4%
Contains more WaterWater +1593.2%
Contains more OtherOther +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 +972.2%
Contains more Poly. FatPolyunsaturated fat +2996.6%
Contains less Sat. FatSaturated fat -86.4%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.