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  6. Winged bean vs. Caesar salad

Winged bean vs. Caesar salad — In-Depth Nutrition Comparison

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What are the main differences between winged bean and caesar salad?

  • Winged bean is richer in copper and potassium, while caesar salad is higher in selenium, phosphorus, calcium, vitamin B12, vitamin B2, and vitamin B3.
  • Winged bean's daily need coverage for copper is 140% higher.
  • Caesar salad has 3 times less potassium than winged bean. Winged bean has 586mg of potassium, while caesar salad has 170mg.
  • Winged bean is lower in sodium.
  • Caesar salad has a higher glycemic index (50) than winged bean (32).

We used Winged bean tuber, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this comparison.

Infographic

Winged bean vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more PotassiumPotassium +244.7%
Contains more CopperCopper +1000%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +65.7%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +676.7%
Contains more IronIron +17%
Contains more ZincZinc +15.8%
Contains more PhosphorusPhosphorus +413.3%
Contains more SeleniumSelenium +4385.7%

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +99.3%
Contains more Vitamin B3Vitamin B3 +97.4%
Contains more Vitamin B5Vitamin B5 +285.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.377mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Caesar salad DV% diff.
Copper 1.386mg 0.126mg 140%
Selenium 0.7µg 31.4µg 56%
Phosphorus 45mg 231mg 27%
Calcium 30mg 233mg 20%
Sodium 35mg 454mg 18%
Saturated fat 0.222g 4.206g 18%
Vitamin B12 0µg 0.4µg 17%
Fats 0.9g 9.54g 13%
Potassium 586mg 170mg 12%
Vitamin B2 0.149mg 0.297mg 11%
Starch 25.29g 10%
Vitamin B3 1.64mg 3.237mg 10%
Manganese 0.532mg 0.321mg 9%
Vitamin A 0µg 78µg 9%
Polyunsaturated fat 0.174g 1.461g 9%
Cholesterol 0mg 24mg 8%
Vitamin B5 0.116mg 0.447mg 7%
Fiber 1.7g 7%
Vitamin B6 0.075mg 6%
Calories 148kcal 265kcal 6%
Folate 19µg 5%
Vitamin K 5.9µg 5%
Monounsaturated fat 0.234g 2.38g 5%
Iron 2mg 2.34mg 4%
Protein 11.6g 13.39g 4%
Vitamin E 0.61mg 4%
Zinc 1.39mg 1.61mg 2%
Magnesium 24mg 28mg 1%
Fructose 1.13g 1%
Carbs 28.1g 31.5g 1%
Net carbs 28.1g 29.8g N/A
Sugar 4.02g N/A
Vitamin B1 0.379mg 0.377mg 0%
Tryptophan 0.252mg 0.15mg 0%
Threonine 0.451mg 0.393mg 0%
Isoleucine 0.425mg 0.547mg 0%
Leucine 0.64mg 1.137mg 0%
Lysine 0.592mg 0.523mg 0%
Methionine 0.143mg 0.3mg 0%
Phenylalanine 0.451mg 0.717mg 0%
Valine 0.599mg 0.7mg 0%
Histidine 0.241mg 0.36mg 0%
Omega-3 - ALA 0.155g 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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +32.3%
Contains more ProteinProtein +15.4%
Contains more FatsFats +960%
Contains more CarbsCarbs +12.1%
~equal in Other ~2.18g

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +917.1%
Contains more Poly. FatPolyunsaturated fat +739.7%

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.