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  6. Winged bean vs. Crab meat

Winged bean vs. Crab meat — In-Depth Nutrition Comparison

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What are the main differences between winged bean and crab meat?

  • Winged bean is richer in vitamin B1, copper, manganese, and iron, while crab meat is higher in vitamin B12, selenium, zinc, and phosphorus.
  • Crab meat's daily need coverage for vitamin B12 is 479% higher.
  • Crab meat has 13 times less manganese than winged bean. Winged bean has 0.532mg of manganese, while crab meat has 0.04mg.
  • Winged bean is lower in sodium.
  • Winged bean has a higher glycemic index (32) than crab meat (0).

We used Winged bean tuber, raw and Crustaceans, crab, alaska king, cooked, moist heat types in this comparison.

Infographic

Winged bean vs Crab meat 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more PotassiumPotassium +123.7%
Contains more IronIron +163.2%
Contains more CopperCopper +17.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +1230%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +96.7%
Contains more ZincZinc +448.2%
Contains more PhosphorusPhosphorus +522.2%
Contains more SeleniumSelenium +5614.3%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin B1Vitamin B1 +615.1%
Contains more Vitamin B2Vitamin B2 +170.9%
Contains more Vitamin B3Vitamin B3 +22.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +244.8%
Contains more Vitamin B6Vitamin B6 +140%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +168.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Selenium 0.7µg 40µg 71%
Zinc 1.39mg 7.62mg 57%
Sodium 35mg 1072mg 45%
Phosphorus 45mg 280mg 34%
Vitamin B1 0.379mg 0.053mg 27%
Copper 1.386mg 1.182mg 23%
Manganese 0.532mg 0.04mg 21%
Cholesterol 0mg 53mg 18%
Iron 2mg 0.76mg 16%
Protein 11.6g 19.35g 16%
Potassium 586mg 262mg 10%
Magnesium 24mg 63mg 9%
Carbs 28.1g 0g 9%
Vitamin B6 0.075mg 0.18mg 8%
Folate 19µg 51µg 8%
Vitamin C 0mg 7.6mg 8%
Vitamin B2 0.149mg 0.055mg 7%
Vitamin B5 0.116mg 0.4mg 6%
Calcium 30mg 59mg 3%
Calories 148kcal 97kcal 3%
Polyunsaturated fat 0.174g 0.536g 2%
Vitamin B3 1.64mg 1.34mg 2%
Vitamin A 0µg 9µg 1%
Fats 0.9g 1.54g 1%
Net carbs 28.1g 0g N/A
Saturated fat 0.222g 0.133g 0%
Monounsaturated fat 0.234g 0.185g 0%
Tryptophan 0.252mg 0.269mg 0%
Threonine 0.451mg 0.783mg 0%
Isoleucine 0.425mg 0.938mg 0%
Leucine 0.64mg 1.536mg 0%
Lysine 0.592mg 1.684mg 0%
Methionine 0.143mg 0.545mg 0%
Phenylalanine 0.451mg 0.817mg 0%
Valine 0.599mg 0.91mg 0%
Histidine 0.241mg 0.393mg 0%
Omega-3 - EPA 0.295g N/A
Omega-3 - DHA 0.118g N/A
Omega-3 - DPA 0.031g 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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +28.2%
Contains more ProteinProtein +66.8%
Contains more FatsFats +71.1%
Contains more WaterWater +35.1%

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +26.5%
Contains less Sat. FatSaturated fat -40.1%
Contains more Poly. FatPolyunsaturated fat +208%

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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.