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  6. Winged bean vs. Cream cracker

Winged bean vs. Cream cracker — In-Depth Nutrition Comparison

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Significant differences between Winged bean and Cream cracker

  • Winged bean has more Copper, and Potassium, however, Cream cracker is richer in Iron, Folate, Vitamin B3, Vitamin B12, Selenium, and Manganese.
  • Winged bean covers your daily Copper needs 142% more than Cream cracker.
  • Cream cracker has 5 times less Potassium than Winged bean. Winged bean has 586mg of Potassium, while Cream cracker has 129mg.
  • Winged bean contains less Saturated Fat.

Specific food types used in this comparison are Winged bean tuber, raw and Crackers, cream, GAMESA SABROSAS.

Infographic

Winged bean vs Cream cracker 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.
Winged bean
Winged bean
5
:
5
Cream cracker
Cream cracker
Contains more Calcium +15.4%
Contains more Potassium +354.3%
Contains less Sodium -97%
Contains more Zinc +110.6%
Contains more Copper +1148.6%
Contains more Iron +269%
Contains more Phosphorus +117.8%
Contains more Manganese +46.2%
Contains more Selenium +1257.1%
Equal in Magnesium - 25
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Cream cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 277% 18% 43% 12% 150% 19% 37% 102% 52%
Contains more Calcium +15.4%
Contains more Potassium +354.3%
Contains less Sodium -97%
Contains more Zinc +110.6%
Contains more Copper +1148.6%
Contains more Iron +269%
Contains more Phosphorus +117.8%
Contains more Manganese +46.2%
Contains more Selenium +1257.1%
Equal in Magnesium - 25

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.
Winged bean
Winged bean
5
:
7
Cream cracker
Cream cracker
Contains more Vitamin B1 +27.2%
Contains more Vitamin B6 +15.4%
Contains more Vitamin B2 +61.1%
Contains more Vitamin B3 +209.8%
Contains more Vitamin B5 +298.3%
Contains more Folate +684.2%
Contains more Vitamin B12 +∞%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Cream cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 32% 0% 0% 75% 56% 96% 28% 15% 112% 58% 45%
Contains more Vitamin B1 +27.2%
Contains more Vitamin B6 +15.4%
Contains more Vitamin B2 +61.1%
Contains more Vitamin B3 +209.8%
Contains more Vitamin B5 +298.3%
Contains more Folate +684.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
2
:
3
Cream cracker
Cream cracker
Contains more Protein +65.5%
Contains more Water +1189.9%
Contains more Fats +2163.3%
Contains more Carbs +129.7%
Contains more Other +81%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Cream cracker
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more Protein +65.5%
Contains more Water +1189.9%
Contains more Fats +2163.3%
Contains more Carbs +129.7%
Contains more Other +81%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Cream cracker
Cream cracker
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +4440.6%
Contains more Polyunsaturated fat +1308%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Cream cracker
29% 58% 13%
Saturated Fat: 5.362 g
Monounsaturated Fat: 10.625 g
Polyunsaturated fat: 2.45 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +4440.6%
Contains more Polyunsaturated fat +1308%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Cream cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Cream cracker Opinion
Net carbs 28.1g 62.15g Cream cracker
Protein 11.6g 7.01g Winged bean
Fats 0.9g 20.37g Cream cracker
Carbs 28.1g 64.55g Cream cracker
Calories 148kcal 484kcal Cream cracker
Starch 51.87g Cream cracker
Fructose 0.95g Cream cracker
Sugar 9.37g Winged bean
Fiber 2.4g Cream cracker
Calcium 30mg 26mg Winged bean
Iron 2mg 7.38mg Cream cracker
Magnesium 24mg 25mg Cream cracker
Phosphorus 45mg 98mg Cream cracker
Potassium 586mg 129mg Winged bean
Sodium 35mg 1148mg Winged bean
Zinc 1.39mg 0.66mg Winged bean
Copper 1.386mg 0.111mg Winged bean
Manganese 0.532mg 0.778mg Cream cracker
Selenium 0.7µg 9.5µg Cream cracker
Vitamin E 1.59mg Cream cracker
Vitamin B1 0.379mg 0.298mg Winged bean
Vitamin B2 0.149mg 0.24mg Cream cracker
Vitamin B3 1.64mg 5.08mg Cream cracker
Vitamin B5 0.116mg 0.462mg Cream cracker
Vitamin B6 0.075mg 0.065mg Winged bean
Folate 19µg 149µg Cream cracker
Vitamin B12 0µg 0.46µg Cream cracker
Vitamin K 17.9µg Cream cracker
Tryptophan 0.252mg Winged bean
Threonine 0.451mg Winged bean
Isoleucine 0.425mg Winged bean
Leucine 0.64mg Winged bean
Lysine 0.592mg Winged bean
Methionine 0.143mg Winged bean
Phenylalanine 0.451mg Winged bean
Valine 0.599mg Winged bean
Histidine 0.241mg Winged bean
Trans Fat 0g 3.969g Winged bean
Saturated Fat 0.222g 5.362g Winged bean
Monounsaturated Fat 0.234g 10.625g Cream cracker
Polyunsaturated fat 0.174g 2.45g Cream cracker
Omega-6 - Linoleic acid 1.542g Cream cracker
Omega-3 - ALA 0.045g Cream cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Cream cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
43%
Cream cracker
Minerals Daily Need Coverage Score
75%
Winged bean
71%
Cream cracker

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 9.37g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 1113mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 5.14g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.