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% |
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% |
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% |