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Winged bean vs. Apple strudel — In-Depth Nutrition Comparison

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Summary of differences between winged bean and apple strudel

  • Winged bean has more copper, vitamin B1, iron, manganese, potassium, zinc, and vitamin B2; however, apple strudel is higher in selenium and vitamin B12.
  • Winged bean covers your daily need for copper, 151% more than apple strudel.
  • Winged bean has 9 times more vitamin B1 than apple strudel. While winged bean has 0.379mg of vitamin B1, apple strudel has only 0.04mg.
  • Winged bean has less saturated fat.
  • The glycemic index of apple strudel is higher.

These are the specific foods used in this comparison Winged bean tuber, raw and Strudel, apple.

Infographic

Winged bean vs Apple strudel 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +293.3%
Contains more IronIron +376.2%
Contains more CopperCopper +4520%
Contains more ZincZinc +631.6%
Contains more PhosphorusPhosphorus +36.4%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +180%
Contains more SeleniumSelenium +771.4%

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% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin B1Vitamin B1 +847.5%
Contains more Vitamin B2Vitamin B2 +496%
Contains more Vitamin B3Vitamin B3 +397%
Contains more Vitamin B6Vitamin B6 +63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +132.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +47.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more ProteinProtein +251.5%
Contains more WaterWater +32%
Contains more OtherOther +122.2%
Contains more FatsFats +1144.4%
Contains more CarbsCarbs +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Mono. FatMonounsaturated fat +1296.2%
Contains more Poly. FatPolyunsaturated fat +2954.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Apple strudel DV% diff.
Copper 1.386mg 0.03mg 151%
Polyunsaturated fat 0.174g 5.315g 34%
Vitamin B1 0.379mg 0.04mg 28%
Iron 2mg 0.42mg 20%
Protein 11.6g 3.3g 17%
Fats 0.9g 11.2g 16%
Manganese 0.532mg 0.19mg 15%
Potassium 586mg 149mg 13%
Zinc 1.39mg 0.19mg 11%
Vitamin B2 0.149mg 0.025mg 10%
Selenium 0.7µg 6.1µg 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin E 1.42mg 9%
Fiber 2.2g 9%
Vitamin B3 1.64mg 0.33mg 8%
Saturated fat 0.222g 2.044g 8%
Monounsaturated fat 0.234g 3.267g 8%
Lysine 0.592mg 153mg 7%
Calories 148kcal 274kcal 6%
Carbs 28.1g 41.1g 4%
Sodium 35mg 135mg 4%
Magnesium 24mg 9mg 4%
Vitamin B5 0.116mg 0.27mg 3%
Choline 17.4mg 3%
Phosphorus 45mg 33mg 2%
Vitamin C 0mg 1.7mg 2%
Calcium 30mg 15mg 2%
Vitamin B6 0.075mg 0.046mg 2%
Vitamin K 2.9µg 2%
Folate 19µg 28µg 2%
Cholesterol 0mg 6mg 2%
Vitamin A 0µg 6µg 1%
Net carbs 28.1g 38.9g N/A
Sugar 25.75g N/A
Tryptophan 0.252mg 0.039mg 0%
Threonine 0.451mg 0.119mg 0%
Isoleucine 0.425mg 0.147mg 0%
Leucine 0.64mg 0.257mg 0%
Methionine 0.143mg 0.067mg 0%
Phenylalanine 0.451mg 0.151mg 0%
Valine 0.599mg 0.164mg 0%
Histidine 0.241mg 0.076mg 0%
Omega-3 - DHA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Apple strudel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Winged bean
12%
Apple strudel
Minerals Daily Need Coverage Score
75%
Winged bean
14%
Apple strudel

Comparison summary

Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 25.75g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 100mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 1.822g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $0.5)
Which food is richer in vitamins?
Apple strudel
Apple strudel is relatively richer in vitamins

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.