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  6. Peanut butter vs. Winged bean

Peanut butter vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between peanut butter and winged bean?

  • Peanut butter is higher in vitamin B3, manganese, phosphorus, magnesium, vitamin B6, vitamin B5, and folate; however, winged bean is richer in copper and vitamin B1.
  • Winged bean's daily need coverage for copper is 107% more.
  • Winged bean contains 47 times less saturated fat than peanut butter. Peanut butter contains 10.325g of saturated fat, while winged bean contains 0.222g.
  • Peanut butter has a lower glycemic index (14) than winged bean (32).

We used Peanut butter, smooth style, without salt and Winged bean tuber, raw types in this article.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +600%
Contains more CalciumCalcium +63.3%
Contains more ZincZinc +80.6%
Contains more PhosphorusPhosphorus +644.4%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +213%
Contains more SeleniumSelenium +485.7%
Contains more IronIron +14.9%
Contains more CopperCopper +228.4%
~equal in Potassium ~586mg

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 +28.9%
Contains more Vitamin B3Vitamin B3 +699.5%
Contains more Vitamin B5Vitamin B5 +880.2%
Contains more Vitamin B6Vitamin B6 +488%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +357.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +152.7%
~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 Peanut butter Winged bean DV% diff.
Copper 0.422mg 1.386mg 107%
Polyunsaturated fat 12.535g 0.174g 82%
Fats 51.36g 0.9g 78%
Vitamin B3 13.112mg 1.64mg 72%
Monounsaturated fat 25.941g 0.234g 64%
Vitamin E 9.1mg 61%
Manganese 1.665mg 0.532mg 49%
Saturated fat 10.325g 0.222g 46%
Phosphorus 335mg 45mg 41%
Magnesium 168mg 24mg 34%
Vitamin B6 0.441mg 0.075mg 28%
Calories 598kcal 148kcal 23%
Protein 22.21g 11.6g 21%
Fiber 5g 20%
Vitamin B5 1.137mg 0.116mg 20%
Vitamin B1 0.15mg 0.379mg 19%
Folate 87µg 19µg 17%
Choline 63mg 11%
Zinc 2.51mg 1.39mg 10%
Selenium 4.1µg 0.7µg 6%
Iron 1.74mg 2mg 3%
Vitamin B2 0.192mg 0.149mg 3%
Calcium 49mg 30mg 2%
Carbs 22.31g 28.1g 2%
Potassium 558mg 586mg 1%
Sodium 17mg 35mg 1%
Starch 3.56g 1%
Net carbs 17.31g 28.1g N/A
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.252mg 0%
Threonine 0.525mg 0.451mg 0%
Isoleucine 0.616mg 0.425mg 0%
Leucine 1.546mg 0.64mg 0%
Lysine 0.681mg 0.592mg 0%
Methionine 0.265mg 0.143mg 0%
Phenylalanine 1.202mg 0.451mg 0%
Valine 0.782mg 0.599mg 0%
Histidine 0.557mg 0.241mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +91.5%
Contains more FatsFats +5606.7%
Contains more OtherOther +44.5%
Contains more CarbsCarbs +26%
Contains more WaterWater +4566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +10985.9%
Contains more Poly. FatPolyunsaturated fat +7104%
Contains less Sat. FatSaturated fat -97.8%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.