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  6. Winged bean vs. Club sandwich

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

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Significant differences between winged bean and club sandwich

  • Winged bean has more copper and vitamin B1; however, club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, and vitamin B6.
  • Winged bean covers your daily copper needs 144% more than club sandwich.
  • Club sandwich has 2 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while club sandwich has 0.172mg.
  • Winged bean contains less saturated fat.

Specific food types used in this comparison are Winged bean tuber, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Winged bean vs Club sandwich 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +159.3%
Contains more IronIron +46%
Contains more CopperCopper +1457.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +216.7%
Contains more PhosphorusPhosphorus +377.8%
Contains more SeleniumSelenium +3442.9%
~equal in Zinc ~1.34mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +120.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin B3Vitamin B3 +239.9%
Contains more Vitamin B5Vitamin B5 +612.1%
Contains more Vitamin B6Vitamin B6 +294.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +63.2%

All nutrients comparison - raw data values

Nutrient Winged bean Club sandwich DV% diff.
Copper 1.386mg 0.089mg 144%
Selenium 0.7µg 24.8µg 44%
Sodium 35mg 630mg 26%
Vitamin B3 1.64mg 5.575mg 25%
Phosphorus 45mg 215mg 24%
Manganese 0.532mg 23%
Vitamin B12 0µg 0.47µg 20%
Vitamin B1 0.379mg 0.172mg 17%
Vitamin B6 0.075mg 0.296mg 17%
Cholesterol 0mg 46mg 15%
Vitamin B5 0.116mg 0.826mg 14%
Saturated fat 0.222g 3.109g 13%
Protein 11.6g 17.19g 11%
Polyunsaturated fat 0.174g 1.88g 11%
Fats 0.9g 8.05g 11%
Potassium 586mg 226mg 11%
Choline 47.8mg 9%
Iron 2mg 1.37mg 8%
Calcium 30mg 95mg 7%
Vitamin K 8.7µg 7%
Monounsaturated fat 0.234g 2.949g 7%
Fiber 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Vitamin E 0.61mg 4%
Vitamin A 0µg 35µg 4%
Calories 148kcal 220kcal 4%
Folate 19µg 31µg 3%
Vitamin B2 0.149mg 0.186mg 3%
Carbs 28.1g 19.87g 3%
Magnesium 24mg 32mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 28.1g 18.67g N/A
Sugar 4.68g N/A
Zinc 1.39mg 1.34mg 0%
Trans fat 0g 0.071g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +41.4%
Contains more ProteinProtein +48.2%
Contains more FatsFats +794.4%
Contains more OtherOther +18.5%
~equal in Water ~52.52g

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +1160.3%
Contains more Poly. FatPolyunsaturated fat +980.5%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.