Winged bean vs. Crouton — In-Depth Nutrition Comparison
Compare
Differences between winged bean and crouton
- Winged bean has more copper and potassium, while crouton has more selenium, folate, iron, vitamin B3, vitamin B1, phosphorus, and vitamin B2.
- Winged bean's daily need coverage for copper is 136% higher.
- Crouton contains 5 times less potassium than winged bean. Winged bean contains 586mg of potassium, while crouton contains 124mg.
- The amount of sodium in winged bean is lower.
- Winged bean has a lower glycemic index. The glycemic index of winged bean is 32, while the glycemic index of crouton is 72.
The food types used in this comparison are Winged bean tuber, raw and Croutons, plain.
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.
| Contains more PotassiumPotassium | +372.6% |
| Contains more CopperCopper | +750.3% |
| Contains more ZincZinc | +56.2% |
| Contains less SodiumSodium | -95% |
| Contains more MagnesiumMagnesium | +29.2% |
| Contains more CalciumCalcium | +153.3% |
| Contains more IronIron | +104% |
| Contains more PhosphorusPhosphorus | +155.6% |
| Contains more SeleniumSelenium | +5257.1% |
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 | +188.5% |
| Contains more Vitamin B1Vitamin B1 | +64.4% |
| Contains more Vitamin B2Vitamin B2 | +82.6% |
| Contains more Vitamin B3Vitamin B3 | +231.6% |
| Contains more Vitamin B5Vitamin B5 | +269.8% |
| Contains more FolateFolate | +594.7% |
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:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
| Contains more WaterWater | +943.6% |
| Contains more FatsFats | +633.3% |
| Contains more CarbsCarbs | +161.6% |
| Contains more OtherOther | +25% |
~equal in
Protein
~11.9g
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
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
| Contains less Sat. FatSaturated fat | -85.3% |
| Contains more Mono. FatMonounsaturated fat | +1207.3% |
| Contains more Poly. FatPolyunsaturated fat | +631.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 0.163mg | 136% |
| Selenium | 0.7µg | 37.5µg | 67% |
| Sodium | 35mg | 698mg | 29% |
| Folate | 19µg | 132µg | 28% |
| Iron | 2mg | 4.08mg | 26% |
| Vitamin B3 | 1.64mg | 5.439mg | 24% |
| Vitamin B1 | 0.379mg | 0.623mg | 20% |
| Fiber | 5.1g | 20% | |
| Carbs | 28.1g | 73.5g | 15% |
| Potassium | 586mg | 124mg | 14% |
| Calories | 148kcal | 407kcal | 13% |
| Phosphorus | 45mg | 115mg | 10% |
| Vitamin B2 | 0.149mg | 0.272mg | 9% |
| Fats | 0.9g | 6.6g | 9% |
| Monounsaturated fat | 0.234g | 3.059g | 7% |
| Polyunsaturated fat | 0.174g | 1.273g | 7% |
| Vitamin B5 | 0.116mg | 0.429mg | 6% |
| Saturated fat | 0.222g | 1.51g | 6% |
| Zinc | 1.39mg | 0.89mg | 5% |
| Calcium | 30mg | 76mg | 5% |
| Vitamin B6 | 0.075mg | 0.026mg | 4% |
| Magnesium | 24mg | 31mg | 2% |
| Protein | 11.6g | 11.9g | 1% |
| Manganese | 0.532mg | 0.5mg | 1% |
| Net carbs | 28.1g | 68.4g | N/A |
| Tryptophan | 0.252mg | 0.14mg | 0% |
| Threonine | 0.451mg | 0.337mg | 0% |
| Isoleucine | 0.425mg | 0.456mg | 0% |
| Leucine | 0.64mg | 0.832mg | 0% |
| Lysine | 0.592mg | 0.278mg | 0% |
| Methionine | 0.143mg | 0.211mg | 0% |
| Phenylalanine | 0.451mg | 0.586mg | 0% |
| Valine | 0.599mg | 0.514mg | 0% |
| Histidine | 0.241mg | 0.255mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
35%
Minerals Daily Need Coverage Score
75%
70%
Comparison summary
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 663mg)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 1.288g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 40)
Which food is cheaper?
Winged bean is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.