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  6. Potato bread vs. Winged bean

Potato bread vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between potato bread and winged bean

  • Potato bread has more phosphorus, folate, selenium, calcium, vitamin B5, and vitamin B6; however, winged bean is richer in copper, vitamin B1, and manganese.
  • Winged bean covers your daily copper needs 144% more than potato bread.
  • Winged bean has 14 times less selenium than potato bread. Potato bread has 9.5µg of selenium, while winged bean has 0.7µg.
  • Winged bean contains less sodium.
  • Potato bread has a higher glycemic index. The glycemic index of potato bread is 61, while the glycemic index of winged bean is 32.

Specific food types used in this comparison are Bread, potato and Winged bean tuber, raw.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 +16.7%
Contains more CalciumCalcium +526.7%
Contains more PotassiumPotassium +22.5%
Contains more IronIron +12.5%
Contains more PhosphorusPhosphorus +720%
Contains more SeleniumSelenium +1257.1%
Contains more CopperCopper +1374.5%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +110.3%
~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.
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 B5Vitamin B5 +604.3%
Contains more Vitamin B6Vitamin B6 +209.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +563.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +101.6%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B3Vitamin B3 +31.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Potato bread Winged bean DV% diff.
Copper 0.094mg 1.386mg 144%
Phosphorus 369mg 45mg 46%
Folate 126µg 19µg 27%
Fiber 6.3g 25%
Vitamin B1 0.188mg 0.379mg 16%
Calcium 188mg 30mg 16%
Selenium 9.5µg 0.7µg 16%
Sodium 375mg 35mg 15%
Vitamin B5 0.817mg 0.116mg 14%
Vitamin B6 0.232mg 0.075mg 12%
Manganese 0.253mg 0.532mg 12%
Vitamin K 6.8µg 6%
Vitamin B12 0.15µg 0µg 6%
Calories 266kcal 148kcal 6%
Carbs 47.07g 28.1g 6%
Potassium 718mg 586mg 4%
Fats 3.13g 0.9g 3%
Vitamin B2 0.106mg 0.149mg 3%
Vitamin A 24µg 0µg 3%
Vitamin E 0.47mg 3%
Choline 18.4mg 3%
Iron 2.25mg 2mg 3%
Vitamin B3 1.25mg 1.64mg 2%
Protein 12.5g 11.6g 2%
Polyunsaturated fat 0g 0.174g 1%
Magnesium 28mg 24mg 1%
Vitamin D 0.1µg 0µg 1%
Saturated fat 0g 0.222g 1%
Monounsaturated fat 0g 0.234g 1%
Net carbs 40.77g 28.1g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g N/A
Zinc 1.44mg 1.39mg 0%
Tryptophan 0.081mg 0.252mg 0%
Threonine 0.224mg 0.451mg 0%
Isoleucine 0.268mg 0.425mg 0%
Leucine 0.44mg 0.64mg 0%
Lysine 0.311mg 0.592mg 0%
Methionine 0.112mg 0.143mg 0%
Phenylalanine 0.285mg 0.451mg 0%
Valine 0.305mg 0.599mg 0%
Histidine 0.143mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +247.8%
Contains more CarbsCarbs +67.5%
Contains more OtherOther +87.5%
Contains more WaterWater +71.1%
~equal in Protein ~11.6g

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.