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  6. Wafer vs. Winged bean

Wafer vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between wafer and winged bean?

  • Wafer is richer in iron, phosphorus, selenium, vitamin B2, and vitamin B3, while winged bean is higher in copper, vitamin B1, and potassium.
  • Winged bean's daily need coverage for copper is 103% higher.
  • Winged bean has 19 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while winged bean has 0.222g.
  • Wafer has a higher glycemic index (61) than winged bean (32).

We used Cookies, chocolate wafers and Winged bean tuber, raw types in this comparison.

Infographic

Wafer 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.
Wafer
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +120.8%
Contains more IronIron +100.5%
Contains more PhosphorusPhosphorus +193.3%
Contains more ManganeseManganese +30.8%
Contains more SeleniumSelenium +714.3%
Contains more PotassiumPotassium +179%
Contains more CopperCopper +199.4%
Contains more ZincZinc +27.5%
Contains less SodiumSodium -94%
~equal in Calcium ~30mg

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.
Wafer
Wafer
9
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 B2Vitamin B2 +78.5%
Contains more Vitamin B3Vitamin B3 +74.3%
Contains more Vitamin B5Vitamin B5 +228.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +147.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B6Vitamin B6 +47.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Winged bean DV% diff.
Copper 0.463mg 1.386mg 103%
Polyunsaturated fat 4.153g 0.174g 27%
Iron 4.01mg 2mg 25%
Sodium 580mg 35mg 24%
Fats 14.2g 0.9g 20%
Saturated fat 4.241g 0.222g 18%
Carbs 72.7g 28.1g 15%
Vitamin B1 0.203mg 0.379mg 15%
Calories 433kcal 148kcal 14%
Fiber 3.4g 14%
Monounsaturated fat 4.865g 0.234g 12%
Phosphorus 132mg 45mg 12%
Potassium 210mg 586mg 11%
Protein 6.6g 11.6g 10%
Selenium 5.7µg 0.7µg 9%
Vitamin B2 0.266mg 0.149mg 9%
Vitamin B3 2.858mg 1.64mg 8%
Manganese 0.696mg 0.532mg 7%
Magnesium 53mg 24mg 7%
Folate 47µg 19µg 7%
Vitamin E 0.72mg 5%
Vitamin B5 0.381mg 0.116mg 5%
Vitamin B12 0.09µg 0µg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Zinc 1.09mg 1.39mg 3%
Vitamin B6 0.051mg 0.075mg 2%
Vitamin K 2.4µg 2%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 28.1g N/A
Calcium 31mg 30mg 0%
Sugar 37.43g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.252mg 0%
Threonine 0.22mg 0.451mg 0%
Isoleucine 0.261mg 0.425mg 0%
Leucine 0.447mg 0.64mg 0%
Lysine 0.281mg 0.592mg 0%
Methionine 0.105mg 0.143mg 0%
Phenylalanine 0.308mg 0.451mg 0%
Valine 0.323mg 0.599mg 0%
Histidine 0.128mg 0.241mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +1477.8%
Contains more CarbsCarbs +158.7%
Contains more ProteinProtein +75.8%
Contains more WaterWater +1175.6%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +1979.1%
Contains more Poly. FatPolyunsaturated fat +2286.8%
Contains less Sat. FatSaturated fat -94.8%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.