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  6. Winged bean vs. Butter cookie

Winged bean vs. Butter cookie — In-Depth Nutrition Comparison

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The main differences between winged bean and butter cookie

  • Winged bean is richer in copper, manganese, and potassium, yet butter cookie is richer in vitamin B12, vitamin B2, folate, selenium, and vitamin A.
  • Daily need coverage for copper for winged bean is 132% higher.
  • Winged bean contains 5 times more potassium than butter cookie. Winged bean contains 586mg of potassium, while butter cookie contains 111mg.
  • Winged bean contains less saturated fat.
  • Winged bean has a lower glycemic index than butter cookie.

Food types used in this article are Winged bean tuber, raw and Cookies, butter, commercially prepared, enriched.

Infographic

Winged bean vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +427.9%
Contains more CopperCopper +593%
Contains more ZincZinc +265.8%
Contains less SodiumSodium -87.6%
Contains more ManganeseManganese +212.9%
Contains more IronIron +11%
Contains more PhosphorusPhosphorus +126.7%
Contains more SeleniumSelenium +1100%
~equal in Calcium ~29mg

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 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin B6Vitamin B6 +108.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +124.8%
Contains more Vitamin B3Vitamin B3 +94.5%
Contains more Vitamin B5Vitamin B5 +320.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.37mg

All nutrients comparison - raw data values

Nutrient Winged bean Butter cookie DV% diff.
Copper 1.386mg 0.2mg 132%
Saturated fat 0.222g 11.051g 49%
Cholesterol 0mg 117mg 39%
Fats 0.9g 18.8g 28%
Vitamin A 0µg 165µg 18%
Calories 148kcal 467kcal 16%
Manganese 0.532mg 0.17mg 16%
Vitamin B12 0µg 0.36µg 15%
Carbs 28.1g 68.9g 14%
Vitamin B2 0.149mg 0.335mg 14%
Potassium 586mg 111mg 14%
Folate 19µg 76µg 14%
Selenium 0.7µg 8.4µg 14%
Monounsaturated fat 0.234g 5.522g 13%
Protein 11.6g 6.1g 11%
Sodium 35mg 282mg 11%
Vitamin B3 1.64mg 3.19mg 10%
Zinc 1.39mg 0.38mg 9%
Phosphorus 45mg 102mg 8%
Vitamin B5 0.116mg 0.488mg 7%
Polyunsaturated fat 0.174g 0.982g 5%
Vitamin E 0.58mg 4%
Fiber 0.8g 3%
Iron 2mg 2.22mg 3%
Magnesium 24mg 12mg 3%
Vitamin B6 0.075mg 0.036mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Choline 6.5mg 1%
Vitamin B1 0.379mg 0.37mg 1%
Vitamin K 1.7µg 1%
Net carbs 28.1g 68.1g N/A
Calcium 30mg 29mg 0%
Sugar 20.24g N/A
Tryptophan 0.252mg 0.084mg 0%
Threonine 0.451mg 0.215mg 0%
Isoleucine 0.425mg 0.277mg 0%
Leucine 0.64mg 0.471mg 0%
Lysine 0.592mg 0.308mg 0%
Methionine 0.143mg 0.131mg 0%
Phenylalanine 0.451mg 0.299mg 0%
Valine 0.599mg 0.315mg 0%
Histidine 0.241mg 0.136mg 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.007g N/A

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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more ProteinProtein +90.2%
Contains more WaterWater +1147.8%
Contains more OtherOther +25%
Contains more FatsFats +1988.9%
Contains more CarbsCarbs +145.2%

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +2259.8%
Contains more Poly. FatPolyunsaturated fat +464.4%

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.