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  6. Winged bean vs. Cheese

Winged bean vs. Cheese — In-Depth Nutrition Comparison

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How are winged bean and cheese different?

  • Winged bean has more copper and vitamin B1; however, cheese is richer in calcium, phosphorus, selenium, vitamin B12, and vitamin A.
  • Winged bean covers your daily need for copper, 151% more than cheese.
  • Winged bean has 13 times more vitamin B1 than cheese. Winged bean has 0.379mg of vitamin B1, while cheese has 0.029mg.
  • Winged bean contains less sodium.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of cheese is 0.

Winged bean tuber, raw and Cheese, cheddar types were used in this article.

Infographic

Winged bean vs Cheese infographic
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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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +671.1%
Contains more IronIron +1328.6%
Contains more CopperCopper +4520%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +1870.4%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +2266.7%
Contains more ZincZinc +161.9%
Contains more PhosphorusPhosphorus +911.1%
Contains more SeleniumSelenium +3971.4%

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%
Cheese
Cheese
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +1206.9%
Contains more Vitamin B3Vitamin B3 +2679.7%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +187.2%
Contains more Vitamin B5Vitamin B5 +253.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Winged bean Cheese DV% diff.
Copper 1.386mg 0.03mg 151%
Saturated fat 0.222g 18.867g 85%
Calcium 30mg 710mg 68%
Phosphorus 45mg 455mg 59%
Selenium 0.7µg 28.5µg 51%
Fats 0.9g 33.31g 50%
Vitamin B12 0µg 1.1µg 46%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Vitamin B1 0.379mg 0.029mg 29%
Sodium 35mg 653mg 27%
Protein 11.6g 22.87g 23%
Iron 2mg 0.14mg 23%
Monounsaturated fat 0.234g 9.246g 23%
Manganese 0.532mg 0.027mg 22%
Vitamin B2 0.149mg 0.428mg 21%
Zinc 1.39mg 3.64mg 20%
Potassium 586mg 76mg 15%
Calories 148kcal 404kcal 13%
Vitamin B3 1.64mg 0.059mg 10%
Polyunsaturated fat 0.174g 1.421g 8%
Carbs 28.1g 3.09g 8%
Vitamin B5 0.116mg 0.41mg 6%
Vitamin E 0.71mg 5%
Choline 16.5mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Vitamin K 2.4µg 2%
Folate 19µg 27µg 2%
Vitamin B6 0.075mg 0.066mg 1%
Magnesium 24mg 27mg 1%
Net carbs 28.1g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.252mg 0.547mg 0%
Threonine 0.451mg 1.044mg 0%
Isoleucine 0.425mg 1.206mg 0%
Leucine 0.64mg 1.939mg 0%
Lysine 0.592mg 1.025mg 0%
Methionine 0.143mg 0.547mg 0%
Phenylalanine 0.451mg 1.074mg 0%
Valine 0.599mg 1.404mg 0%
Histidine 0.241mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +809.4%
Contains more WaterWater +55.1%
Contains more ProteinProtein +97.2%
Contains more FatsFats +3601.1%
Contains more OtherOther +85.5%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +3851.3%
Contains more Poly. FatPolyunsaturated fat +716.7%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.