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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.

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.
Potato bread
Potato bread
7
:
3
Winged bean
Winged bean
Contains more Calcium +526.7%
Contains more Iron +12.5%
Contains more Magnesium +16.7%
Contains more Phosphorus +720%
Contains more Potassium +22.5%
Contains more Selenium +1257.1%
Contains less Sodium -90.7%
Contains more Copper +1374.5%
Contains more Manganese +110.3%
Equal in Zinc - 1.39
Potato bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 85% 20% 159% 64% 49% 40% 32% 34% 52%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +526.7%
Contains more Iron +12.5%
Contains more Magnesium +16.7%
Contains more Phosphorus +720%
Contains more Potassium +22.5%
Contains more Selenium +1257.1%
Contains less Sodium -90.7%
Contains more Copper +1374.5%
Contains more Manganese +110.3%
Equal in Zinc - 1.39

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.
Potato bread
Potato bread
8
:
3
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +604.3%
Contains more Vitamin B6 +209.3%
Contains more Folate +563.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +101.6%
Contains more Vitamin B2 +40.6%
Contains more Vitamin B3 +31.2%
Potato bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 10% 3% 0% 47% 25% 24% 50% 54% 95% 19% 17%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +604.3%
Contains more Vitamin B6 +209.3%
Contains more Folate +563.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +101.6%
Contains more Vitamin B2 +40.6%
Contains more Vitamin B3 +31.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato bread
Potato bread
4
:
1
Winged bean
Winged bean
Contains more Fats +247.8%
Contains more Carbs +67.5%
Contains more Other +87.5%
Contains more Water +71.1%
Equal in Protein - 11.6
Potato bread
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
Winged bean
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 Fats +247.8%
Contains more Carbs +67.5%
Contains more Other +87.5%
Contains more Water +71.1%
Equal in Protein - 11.6

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato bread Winged bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato bread Winged bean Opinion
Net carbs 40.77g 28.1g Potato bread
Protein 12.5g 11.6g Potato bread
Fats 3.13g 0.9g Potato bread
Carbs 47.07g 28.1g Potato bread
Calories 266kcal 148kcal Potato bread
Sugar 9.38g Winged bean
Fiber 6.3g Potato bread
Calcium 188mg 30mg Potato bread
Iron 2.25mg 2mg Potato bread
Magnesium 28mg 24mg Potato bread
Phosphorus 369mg 45mg Potato bread
Potassium 718mg 586mg Potato bread
Sodium 375mg 35mg Winged bean
Zinc 1.44mg 1.39mg Potato bread
Copper 0.094mg 1.386mg Winged bean
Manganese 0.253mg 0.532mg Winged bean
Selenium 9.5µg 0.7µg Potato bread
Vitamin A 89IU 0IU Potato bread
Vitamin A RAE 24µg 0µg Potato bread
Vitamin E 0.47mg Potato bread
Vitamin D 2IU 0IU Potato bread
Vitamin D 0.1µg 0µg Potato bread
Vitamin B1 0.188mg 0.379mg Winged bean
Vitamin B2 0.106mg 0.149mg Winged bean
Vitamin B3 1.25mg 1.64mg Winged bean
Vitamin B5 0.817mg 0.116mg Potato bread
Vitamin B6 0.232mg 0.075mg Potato bread
Folate 126µg 19µg Potato bread
Vitamin B12 0.15µg 0µg Potato bread
Vitamin K 6.8µg Potato bread
Tryptophan 0.081mg 0.252mg Winged bean
Threonine 0.224mg 0.451mg Winged bean
Isoleucine 0.268mg 0.425mg Winged bean
Leucine 0.44mg 0.64mg Winged bean
Lysine 0.311mg 0.592mg Winged bean
Methionine 0.112mg 0.143mg Winged bean
Phenylalanine 0.285mg 0.451mg Winged bean
Valine 0.305mg 0.599mg Winged bean
Histidine 0.143mg 0.241mg Winged bean
Saturated Fat 0g 0.222g Potato bread
Monounsaturated Fat 0g 0.234g Winged bean
Polyunsaturated fat 0g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Potato bread
17%
Winged bean
Minerals Daily Need Coverage Score
59%
Potato bread
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 9.38g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 340mg)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 29)
Which food is lower in Saturated Fat?
Potato bread
Potato bread is lower in Saturated Fat (difference - 0.222g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $0.5)
Which food is richer in minerals?
Potato bread
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.