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  6. Winged bean vs. Cheese sandwich

Winged bean vs. Cheese sandwich — In-Depth Nutrition Comparison

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Important differences between winged bean and cheese sandwich

  • Winged bean has more copper; however, cheese sandwich has more phosphorus, selenium, manganese, vitamin B2, calcium, vitamin B6, and folate.
  • Winged bean's daily need coverage for copper is 136% more.
  • Winged bean is lower in saturated fat.
  • Cheese sandwich has a higher glycemic index than winged bean.

The food varieties used in the comparison are Winged bean tuber, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Winged bean vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more PotassiumPotassium +91.5%
Contains more CopperCopper +766.3%
Contains more ZincZinc +59.8%
Contains less SodiumSodium -95.8%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +580%
Contains more IronIron +31%
Contains more PhosphorusPhosphorus +748.9%
Contains more ManganeseManganese +103.6%
Contains more SeleniumSelenium +3371.4%

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% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +186.6%
Contains more Vitamin B3Vitamin B3 +94.2%
Contains more Vitamin B5Vitamin B5 +436.2%
Contains more Vitamin B6Vitamin B6 +248%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +236.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.358mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Cheese sandwich DV% diff.
Copper 1.386mg 0.16mg 136%
Polyunsaturated fat 0.174g 9.166g 60%
Phosphorus 45mg 382mg 48%
Selenium 0.7µg 24.3µg 43%
Fats 0.9g 25g 37%
Sodium 35mg 839mg 35%
Monounsaturated fat 0.234g 10.351g 25%
Manganese 0.532mg 1.083mg 24%
Vitamin B2 0.149mg 0.427mg 21%
Saturated fat 0.222g 4.129g 18%
Calories 148kcal 497kcal 17%
Calcium 30mg 204mg 17%
Vitamin B6 0.075mg 0.261mg 14%
Fiber 3.1g 12%
Folate 19µg 64µg 11%
Carbs 28.1g 58.2g 10%
Vitamin B3 1.64mg 3.185mg 10%
Vitamin B5 0.116mg 0.622mg 10%
Iron 2mg 2.62mg 8%
Potassium 586mg 306mg 8%
Magnesium 24mg 54mg 7%
Vitamin B12 0µg 0.12µg 5%
Zinc 1.39mg 0.87mg 5%
Protein 11.6g 9.8g 4%
Vitamin B1 0.379mg 0.358mg 2%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Vitamin C 0mg 1.5mg 2%
Net carbs 28.1g 55.1g N/A
Tryptophan 0.252mg 0.13mg 0%
Threonine 0.451mg 0.298mg 0%
Isoleucine 0.425mg 0.383mg 0%
Leucine 0.64mg 0.698mg 0%
Lysine 0.592mg 0.344mg 0%
Methionine 0.143mg 0.167mg 0%
Phenylalanine 0.451mg 0.472mg 0%
Valine 0.599mg 0.438mg 0%
Histidine 0.241mg 0.219mg 0%

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +18.4%
Contains more WaterWater +1693.8%
Contains more FatsFats +2677.8%
Contains more CarbsCarbs +107.1%
Contains more OtherOther +90%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +4323.5%
Contains more Poly. FatPolyunsaturated fat +5167.8%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.