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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.
  • Cream cracker has a higher glycemic index. The glycemic index of cream cracker is 65, while the glycemic index of winged bean is 32.

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.
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +354.3%
Contains more CopperCopper +1148.6%
Contains more ZincZinc +110.6%
Contains less SodiumSodium -97%
Contains more IronIron +269%
Contains more PhosphorusPhosphorus +117.8%
Contains more ManganeseManganese +46.2%
Contains more SeleniumSelenium +1257.1%
~equal in Magnesium ~25mg

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin B1Vitamin B1 +27.2%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin B2Vitamin B2 +61.1%
Contains more Vitamin B3Vitamin B3 +209.8%
Contains more Vitamin B5Vitamin B5 +298.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +684.2%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Cream cracker DV% diff.
Copper 1.386mg 0.111mg 142%
Iron 2mg 7.38mg 67%
Sodium 35mg 1148mg 48%
Folate 19µg 149µg 33%
Fats 0.9g 20.37g 30%
Monounsaturated fat 0.234g 10.625g 26%
Saturated fat 0.222g 5.362g 23%
Vitamin B3 1.64mg 5.08mg 22%
Starch 51.87g 21%
Vitamin B12 0µg 0.46µg 19%
Calories 148kcal 484kcal 17%
Selenium 0.7µg 9.5µg 16%
Polyunsaturated fat 0.174g 2.45g 15%
Vitamin K 17.9µg 15%
Potassium 586mg 129mg 13%
Carbs 28.1g 64.55g 12%
Vitamin E 1.59mg 11%
Manganese 0.532mg 0.778mg 11%
Fiber 2.4g 10%
Protein 11.6g 7.01g 9%
Phosphorus 45mg 98mg 8%
Vitamin B1 0.379mg 0.298mg 7%
Vitamin B2 0.149mg 0.24mg 7%
Vitamin B5 0.116mg 0.462mg 7%
Zinc 1.39mg 0.66mg 7%
Fructose 0.95g 1%
Vitamin B6 0.075mg 0.065mg 1%
Net carbs 28.1g 62.15g N/A
Magnesium 24mg 25mg 0%
Calcium 30mg 26mg 0%
Sugar 9.37g N/A
Trans fat 0g 3.969g 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 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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% 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 ProteinProtein +65.5%
Contains more WaterWater +1189.9%
Contains more FatsFats +2163.3%
Contains more CarbsCarbs +129.7%
Contains more OtherOther +81%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +4440.6%
Contains more Poly. FatPolyunsaturated fat +1308%

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.