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  6. Fish sandwich vs. Winged bean

Fish sandwich vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between fish sandwiches and winged bean

  • Fish sandwiches are richer in selenium, vitamin B12, and phosphorus, yet winged bean is richer in copper, vitamin B1, manganese, and potassium.
  • Daily need coverage for copper for winged bean is 146% higher.
  • Winged bean contains less cholesterol.
  • Winged bean has a lower glycemic index than fish sandwiches.

Food types used in this article are Fast foods, fish sandwich, with tartar sauce and Winged bean tuber, raw.

Infographic

Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 CalciumCalcium +23.3%
Contains more PhosphorusPhosphorus +157.8%
Contains more SeleniumSelenium +2471.4%
Contains more PotassiumPotassium +184.5%
Contains more IronIron +33.3%
Contains more CopperCopper +1748%
Contains more ZincZinc +183.7%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +101.5%
~equal in Magnesium ~24mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B5Vitamin B5 +219%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +142.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +80.5%
~equal in Vitamin B2 ~0.149mg
~equal in Vitamin B6 ~0.075mg

All nutrients comparison - raw data values

Nutrient Fish sandwich Winged bean DV% diff.
Copper 0.075mg 1.386mg 146%
Polyunsaturated fat 6.257g 0.174g 41%
Selenium 18µg 0.7µg 31%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 35mg 25%
Fats 12.45g 0.9g 18%
Vitamin B1 0.21mg 0.379mg 14%
Cholesterol 35mg 0mg 12%
Manganese 0.264mg 0.532mg 12%
Vitamin K 13.6µg 11%
Potassium 206mg 586mg 11%
Phosphorus 116mg 45mg 10%
Zinc 0.49mg 1.39mg 8%
Saturated fat 1.949g 0.222g 8%
Folate 46µg 19µg 7%
Monounsaturated fat 2.595g 0.234g 6%
Iron 1.5mg 2mg 6%
Calories 257kcal 148kcal 5%
Choline 28.9mg 5%
Vitamin B5 0.37mg 0.116mg 5%
Fiber 1g 4%
Vitamin E 0.55mg 4%
Protein 10.29g 11.6g 3%
Vitamin B3 2.15mg 1.64mg 3%
Fructose 1.47g 2%
Vitamin C 1.8mg 0mg 2%
Vitamin D 0.2µg 0µg 1%
Calcium 37mg 30mg 1%
Vitamin B2 0.14mg 0.149mg 1%
Vitamin D 9IU 0IU 1%
Vitamin A 6µg 0µg 1%
Carbs 26.69g 28.1g 0%
Net carbs 25.69g 28.1g N/A
Magnesium 25mg 24mg 0%
Sugar 3.53g N/A
Vitamin B6 0.07mg 0.075mg 0%
Trans fat 0.08g 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 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +1283.3%
Contains more ProteinProtein +12.7%
Contains more WaterWater +18.5%
~equal in Carbs ~28.1g
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 +1009%
Contains more Poly. FatPolyunsaturated fat +3496%
Contains less Sat. FatSaturated fat -88.6%

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.