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  6. Winged bean vs. Crab

Winged bean vs. Crab — In-Depth Nutrition Comparison

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Significant differences between winged bean and crab

  • Winged bean has more copper, vitamin B1, manganese, and iron; however, crab is richer in vitamin B12, selenium, phosphorus, and zinc.
  • Crab covers your daily vitamin B12 needs 139% more than winged bean.
  • Crab has 16 times less vitamin B1 than winged bean. Winged bean has 0.379mg of vitamin B1, while crab has 0.023mg.
  • Winged bean contains less sodium.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of crab is 0.

Specific food types used in this comparison are Winged bean tuber, raw and Crustaceans, crab, blue, canned.

Infographic

Winged bean vs Crab 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%
Crab
Crab
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more PotassiumPotassium +126.3%
Contains more IronIron +300%
Contains more CopperCopper +70.3%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +618.9%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +203.3%
Contains more ZincZinc +174.1%
Contains more PhosphorusPhosphorus +420%
Contains more SeleniumSelenium +6028.6%

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%
Crab
Crab
10
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin B1Vitamin B1 +1547.8%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +67.5%
Contains more Vitamin B5Vitamin B5 +759.5%
Contains more Vitamin B6Vitamin B6 +108%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +168.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Selenium 0.7µg 42.9µg 77%
Copper 1.386mg 0.814mg 64%
Cholesterol 0mg 97mg 32%
Vitamin B1 0.379mg 0.023mg 30%
Phosphorus 45mg 234mg 27%
Sodium 35mg 563mg 23%
Zinc 1.39mg 3.81mg 22%
Manganese 0.532mg 0.074mg 20%
Iron 2mg 0.5mg 19%
Vitamin B5 0.116mg 0.997mg 18%
Choline 80.9mg 15%
Protein 11.6g 17.88g 13%
Vitamin E 1.84mg 12%
Potassium 586mg 259mg 10%
Carbs 28.1g 0g 9%
Folate 19µg 51µg 8%
Vitamin B3 1.64mg 2.747mg 7%
Calcium 30mg 91mg 6%
Vitamin B6 0.075mg 0.156mg 6%
Vitamin C 0mg 3.3mg 4%
Vitamin B2 0.149mg 0.093mg 4%
Calories 148kcal 83kcal 3%
Magnesium 24mg 36mg 3%
Polyunsaturated fat 0.174g 0.258g 1%
Fats 0.9g 0.74g 0%
Net carbs 28.1g 0g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0%
Trans fat 0g 0.014g N/A
Saturated fat 0.222g 0.201g 0%
Monounsaturated fat 0.234g 0.129g 0%
Tryptophan 0.252mg 0.226mg 0%
Threonine 0.451mg 0.727mg 0%
Isoleucine 0.425mg 0.776mg 0%
Leucine 0.64mg 1.307mg 0%
Lysine 0.592mg 1.386mg 0%
Methionine 0.143mg 0.452mg 0%
Phenylalanine 0.451mg 0.708mg 0%
Valine 0.599mg 0.806mg 0%
Histidine 0.241mg 0.393mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.067g N/A
Omega-3 - DPA 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
Crab
Crab
2
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more FatsFats +21.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +18.3%
Contains more ProteinProtein +54.1%
Contains more WaterWater +38.8%

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
Crab
Crab
2
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains more Mono. FatMonounsaturated fat +81.4%
Contains more Poly. FatPolyunsaturated fat +48.3%
~equal in Saturated fat ~0.201g

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. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.