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  6. Margarine vs. Winged bean

Margarine vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between margarine and winged bean?

  • Margarine is richer in vitamin A, while winged bean is higher in copper, vitamin B1, iron, potassium, zinc, vitamin B3, vitamin B2, and phosphorus.
  • Winged bean's daily need coverage for copper is 154% higher.
  • Winged bean is lower in saturated fat.
  • Winged bean has a higher glycemic index (32) than margarine (0).

We used Margarine, regular, 80% fat, composite, stick, without salt and Winged bean tuber, raw types in this comparison.

Infographic

Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -94.3%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +3155.6%
Contains more IronIron +3233.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +800%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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% 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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3690%
Contains more Vitamin B2Vitamin B2 +302.7%
Contains more Vitamin B3Vitamin B3 +7030.4%
Contains more Vitamin B6Vitamin B6 +733.3%
Contains more FolateFolate +1800%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Margarine Winged bean DV% diff.
Polyunsaturated fat 24.302g 0.174g 161%
Copper 0mg 1.386mg 154%
Fats 80.71g 0.9g 123%
Monounsaturated fat 38.877g 0.234g 97%
Vitamin A 819µg 0µg 91%
Vitamin K 93µg 78%
Saturated fat 15.189g 0.222g 68%
Vitamin E 9mg 60%
Vitamin B1 0.01mg 0.379mg 31%
Calories 717kcal 148kcal 28%
Iron 0.06mg 2mg 24%
Manganese 0.532mg 23%
Protein 0.16g 11.6g 23%
Potassium 18mg 586mg 17%
Zinc 0mg 1.39mg 13%
Vitamin B3 0.023mg 1.64mg 10%
Carbs 0.7g 28.1g 9%
Vitamin B2 0.037mg 0.149mg 9%
Phosphorus 5mg 45mg 6%
Folate 1µg 19µg 5%
Magnesium 3mg 24mg 5%
Vitamin B6 0.009mg 0.075mg 5%
Vitamin B12 0.1µg 0µg 4%
Calcium 3mg 30mg 3%
Choline 12.4mg 2%
Vitamin B5 0.116mg 2%
Selenium 0µg 0.7µg 1%
Sodium 2mg 35mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.7g 28.1g N/A
Trans fat 14.89g 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 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 +8867.8%
Contains more ProteinProtein +7150%
Contains more CarbsCarbs +3914.3%
Contains more WaterWater +247.5%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 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 +16514.1%
Contains more Poly. FatPolyunsaturated fat +13866.7%
Contains less Sat. FatSaturated fat -98.5%

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.