Winged bean vs. Crackers — In-Depth Nutrition Comparison
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How are winged bean and crackers different?
- Winged bean has more copper and potassium; however, crackers are richer in phosphorus, iron, vitamin B2, folate, vitamin B3, and selenium.
- Winged bean covers your daily need for copper, 142% more than crackers.
- Winged bean has 5 times more potassium than crackers. Winged bean has 586mg of potassium, while crackers have 118mg.
- Winged bean contains less sodium.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of winged bean is 32.
Winged bean tuber, raw and Crackers, standard snack-type, regular types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more PotassiumPotassium | +396.6% |
| Contains more CopperCopper | +1232.7% |
| Contains more ZincZinc | +183.7% |
| Contains less SodiumSodium | -95.2% |
| Contains more CalciumCalcium | +300% |
| Contains more IronIron | +101.5% |
| Contains more PhosphorusPhosphorus | +451.1% |
| Contains more SeleniumSelenium | +857.1% |
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.
| Contains more Vitamin B6Vitamin B6 | +19% |
| Contains more Vitamin B2Vitamin B2 | +206% |
| Contains more Vitamin B3Vitamin B3 | +165.4% |
| Contains more Vitamin B5Vitamin B5 | +259.5% |
| Contains more FolateFolate | +384.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
| Contains more ProteinProtein | +74.7% |
| Contains more WaterWater | +1728% |
| Contains more FatsFats | +2836.7% |
| Contains more CarbsCarbs | +118.1% |
| Contains more OtherOther | +24.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
| Contains less Sat. FatSaturated fat | -96% |
| Contains more Mono. FatMonounsaturated fat | +2700.4% |
| Contains more Poly. FatPolyunsaturated fat | +7450% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 0.104mg | 142% |
| Polyunsaturated fat | 0.174g | 13.137g | 86% |
| Vitamin K | 69.3µg | 58% | |
| Fats | 0.9g | 26.43g | 39% |
| Sodium | 35mg | 726mg | 30% |
| Phosphorus | 45mg | 248mg | 29% |
| Iron | 2mg | 4.03mg | 25% |
| Vitamin B2 | 0.149mg | 0.456mg | 24% |
| Saturated fat | 0.222g | 5.562g | 24% |
| Starch | 49.69g | 20% | |
| Vitamin E | 3.03mg | 20% | |
| Folate | 19µg | 92µg | 18% |
| Calories | 148kcal | 510kcal | 18% |
| Vitamin B3 | 1.64mg | 4.352mg | 17% |
| Monounsaturated fat | 0.234g | 6.553g | 16% |
| Potassium | 586mg | 118mg | 14% |
| Selenium | 0.7µg | 6.7µg | 11% |
| Carbs | 28.1g | 61.3g | 11% |
| Protein | 11.6g | 6.64g | 10% |
| Fiber | 2.3g | 9% | |
| Calcium | 30mg | 120mg | 9% |
| Zinc | 1.39mg | 0.49mg | 8% |
| Vitamin B5 | 0.116mg | 0.417mg | 6% |
| Vitamin B1 | 0.379mg | 0.416mg | 3% |
| Manganese | 0.532mg | 0.491mg | 2% |
| Choline | 9.6mg | 2% | |
| Vitamin B6 | 0.075mg | 0.063mg | 1% |
| Magnesium | 24mg | 18mg | 1% |
| Net carbs | 28.1g | 59g | N/A |
| Sugar | 8.18g | N/A | |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.252mg | 0.084mg | 0% |
| Threonine | 0.451mg | 0.193mg | 0% |
| Isoleucine | 0.425mg | 0.246mg | 0% |
| Leucine | 0.64mg | 0.471mg | 0% |
| Lysine | 0.592mg | 0.103mg | 0% |
| Methionine | 0.143mg | 0.112mg | 0% |
| Phenylalanine | 0.451mg | 0.331mg | 0% |
| Valine | 0.599mg | 0.294mg | 0% |
| Histidine | 0.241mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
49%
Minerals Daily Need Coverage Score
75%
56%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 691mg)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 5.34g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Winged bean is cheaper (difference - $1.9)
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.