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  6. Winged bean vs. Crouton

Winged bean vs. Crouton — In-Depth Nutrition Comparison

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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.

The food types used in this comparison are Winged bean tuber, raw and Croutons, plain.

Infographic

Winged bean vs Crouton 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
Crouton
Crouton
Contains more Potassium +372.6%
Contains less Sodium -95%
Contains more Zinc +56.2%
Contains more Copper +750.3%
Contains more Calcium +153.3%
Contains more Iron +104%
Contains more Magnesium +29.2%
Contains more Phosphorus +155.6%
Contains more Selenium +5257.1%
Equal in Manganese - 0.5
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains more Potassium +372.6%
Contains less Sodium -95%
Contains more Zinc +56.2%
Contains more Copper +750.3%
Contains more Calcium +153.3%
Contains more Iron +104%
Contains more Magnesium +29.2%
Contains more Phosphorus +155.6%
Contains more Selenium +5257.1%
Equal in Manganese - 0.5

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
2
:
5
Crouton
Crouton
Contains more Vitamin B6 +188.5%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +82.6%
Contains more Vitamin B3 +231.6%
Contains more Vitamin B5 +269.8%
Contains more Folate +594.7%
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%
Crouton
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% 156% 63% 102% 26% 6% 99% 0% 0%
Contains more Vitamin B6 +188.5%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +82.6%
Contains more Vitamin B3 +231.6%
Contains more Vitamin B5 +269.8%
Contains more Folate +594.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
1
:
4
Crouton
Crouton
Contains more Water +943.6%
Contains more Fats +633.3%
Contains more Carbs +161.6%
Contains more Other +25%
Equal in Protein - 11.9
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
Crouton
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more Water +943.6%
Contains more Fats +633.3%
Contains more Carbs +161.6%
Contains more Other +25%
Equal in Protein - 11.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Crouton
Crouton
Contains less Saturated Fat -85.3%
Contains more Monounsaturated Fat +1207.3%
Contains more Polyunsaturated fat +631.6%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains less Saturated Fat -85.3%
Contains more Monounsaturated Fat +1207.3%
Contains more Polyunsaturated 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.
Winged bean Crouton
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Crouton Opinion
Net carbs 28.1g 68.4g Crouton
Protein 11.6g 11.9g Crouton
Fats 0.9g 6.6g Crouton
Carbs 28.1g 73.5g Crouton
Calories 148kcal 407kcal Crouton
Fiber 5.1g Crouton
Calcium 30mg 76mg Crouton
Iron 2mg 4.08mg Crouton
Magnesium 24mg 31mg Crouton
Phosphorus 45mg 115mg Crouton
Potassium 586mg 124mg Winged bean
Sodium 35mg 698mg Winged bean
Zinc 1.39mg 0.89mg Winged bean
Copper 1.386mg 0.163mg Winged bean
Manganese 0.532mg 0.5mg Winged bean
Selenium 0.7µg 37.5µg Crouton
Vitamin B1 0.379mg 0.623mg Crouton
Vitamin B2 0.149mg 0.272mg Crouton
Vitamin B3 1.64mg 5.439mg Crouton
Vitamin B5 0.116mg 0.429mg Crouton
Vitamin B6 0.075mg 0.026mg Winged bean
Folate 19µg 132µg Crouton
Tryptophan 0.252mg 0.14mg Winged bean
Threonine 0.451mg 0.337mg Winged bean
Isoleucine 0.425mg 0.456mg Crouton
Leucine 0.64mg 0.832mg Crouton
Lysine 0.592mg 0.278mg Winged bean
Methionine 0.143mg 0.211mg Crouton
Phenylalanine 0.451mg 0.586mg Crouton
Valine 0.599mg 0.514mg Winged bean
Histidine 0.241mg 0.255mg Crouton
Saturated Fat 0.222g 1.51g Winged bean
Monounsaturated Fat 0.234g 3.059g Crouton
Polyunsaturated fat 0.174g 1.273g Crouton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Crouton
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
38%
Crouton
Minerals Daily Need Coverage Score
75%
Winged bean
70%
Crouton

Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 663mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.288g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 40)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.