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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

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%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Cream cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Winged bean
40%
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.