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  6. Winged bean vs. Crackers

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.

Infographic

Winged bean vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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%
~equal in Manganese ~0.491mg

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.416mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Crackers 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

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
7% 26% 61% 3% 2%
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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
22% 26% 52%
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%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.