Saltine cracker (includes oyster, soda, soup) vs. Winged bean — In-Depth Nutrition Comparison
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What are the differences between saltine cracker (includes oyster, soda, soup) and winged bean?
- Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B3, folate, vitamin B1, vitamin B2, selenium, and vitamin B5; however, winged bean is richer in copper and potassium.
- Winged bean's daily need coverage for copper is 139% more.
- Winged bean contains 27 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while winged bean contains 35mg.
- Winged bean has a lower glycemic index (32) than saltine cracker (includes oyster, soda, soup) (74).
We used Crackers, saltines (includes oyster, soda, soup) and Winged bean tuber, raw types in this article.
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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.
| Contains more IronIron | +178.5% |
| Contains more PhosphorusPhosphorus | +126.7% |
| Contains more ManganeseManganese | +28.9% |
| Contains more SeleniumSelenium | +1371.4% |
| Contains more CalciumCalcium | +57.9% |
| Contains more PotassiumPotassium | +285.5% |
| Contains more CopperCopper | +897.1% |
| Contains more ZincZinc | +101.4% |
| Contains less SodiumSodium | -96.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +85.2% |
| Contains more Vitamin B2Vitamin B2 | +226.8% |
| Contains more Vitamin B3Vitamin B3 | +292.8% |
| Contains more Vitamin B5Vitamin B5 | +362.1% |
| Contains more Vitamin B6Vitamin B6 | +14.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +605.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.139mg | 1.386mg | 139% |
| Iron | 5.57mg | 2mg | 45% |
| Sodium | 941mg | 35mg | 39% |
| Polyunsaturated fat | 4.835g | 0.174g | 31% |
| Vitamin B3 | 6.442mg | 1.64mg | 30% |
| Folate | 134µg | 19µg | 29% |
| Starch | 67.83g | 28% | |
| Vitamin B1 | 0.702mg | 0.379mg | 27% |
| Vitamin B2 | 0.487mg | 0.149mg | 26% |
| Vitamin K | 25.4µg | 21% | |
| Selenium | 10.3µg | 0.7µg | 17% |
| Carbs | 74.05g | 28.1g | 15% |
| Calories | 418kcal | 148kcal | 14% |
| Potassium | 152mg | 586mg | 13% |
| Fats | 8.64g | 0.9g | 12% |
| Fiber | 2.8g | 11% | |
| Phosphorus | 102mg | 45mg | 8% |
| Vitamin E | 1.15mg | 8% | |
| Vitamin B5 | 0.536mg | 0.116mg | 8% |
| Manganese | 0.686mg | 0.532mg | 7% |
| Saturated fat | 1.653g | 0.222g | 7% |
| Zinc | 0.69mg | 1.39mg | 6% |
| Monounsaturated fat | 1.986g | 0.234g | 4% |
| Protein | 9.46g | 11.6g | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Choline | 16.7mg | 3% | |
| Vitamin B6 | 0.086mg | 0.075mg | 1% |
| Calcium | 19mg | 30mg | 1% |
| Net carbs | 71.25g | 28.1g | N/A |
| Magnesium | 23mg | 24mg | 0% |
| Sugar | 1.29g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.167g | 0g | N/A |
| Tryptophan | 0.116mg | 0.252mg | 0% |
| Threonine | 0.268mg | 0.451mg | 0% |
| Isoleucine | 0.333mg | 0.425mg | 0% |
| Leucine | 0.652mg | 0.64mg | 0% |
| Lysine | 0.172mg | 0.592mg | 0% |
| Methionine | 0.147mg | 0.143mg | 0% |
| Phenylalanine | 0.45mg | 0.451mg | 0% |
| Valine | 0.399mg | 0.599mg | 0% |
| Histidine | 0.197mg | 0.241mg | 0% |
| Fructose | 0.19g | 0% | |
| Omega-3 - ALA | 0.535g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.003g | N/A | |
| Omega-6 - Linoleic acid | 4.25g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more FatsFats | +860% |
| Contains more CarbsCarbs | +163.5% |
| Contains more OtherOther | +40% |
| Contains more ProteinProtein | +22.6% |
| Contains more WaterWater | +1036.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
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 | +748.7% |
| Contains more Poly. FatPolyunsaturated fat | +2678.7% |
| Contains less Sat. FatSaturated fat | -86.6% |