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  6. Winged bean vs. Crème caramel

Winged bean vs. Crème caramel — In-Depth Nutrition Comparison

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Summary of differences between winged bean and crème caramel

  • Winged bean has more copper, vitamin B1, manganese, iron, potassium, vitamin B3, and zinc; however, crème caramel is higher in vitamin B12 and selenium.
  • Winged bean covers your daily need for copper, 151% more than crème caramel.
  • Winged bean has 53 times more manganese than crème caramel. While winged bean has 0.532mg of manganese, crème caramel has only 0.01mg.
  • The glycemic index of crème caramel is higher.

These are the specific foods used in this comparison Winged bean tuber, raw and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Winged bean vs Crème caramel 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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +396.6%
Contains more IronIron +426.3%
Contains more CopperCopper +4850%
Contains more ZincZinc +195.7%
Contains less SodiumSodium -34%
Contains more ManganeseManganese +5220%
Contains more CalciumCalcium +176.7%
Contains more PhosphorusPhosphorus +113.3%
Contains more SeleniumSelenium +1142.9%

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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +1084.4%
Contains more Vitamin B3Vitamin B3 +1900%
Contains more Vitamin B6Vitamin B6 +70.5%
Contains more FolateFolate +111.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B5Vitamin B5 +343.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Crème caramel DV% diff.
Copper 1.386mg 0.028mg 151%
Cholesterol 0mg 90mg 30%
Vitamin B1 0.379mg 0.032mg 29%
Manganese 0.532mg 0.01mg 23%
Iron 2mg 0.38mg 20%
Vitamin B12 0µg 0.36µg 15%
Selenium 0.7µg 8.7µg 15%
Protein 11.6g 4.53g 14%
Potassium 586mg 118mg 14%
Vitamin B3 1.64mg 0.082mg 10%
Vitamin B5 0.116mg 0.514mg 8%
Zinc 1.39mg 0.47mg 8%
Saturated fat 0.222g 1.799g 7%
Phosphorus 45mg 96mg 7%
Vitamin A 0µg 46µg 5%
Calcium 30mg 83mg 5%
Fats 0.9g 4.03g 5%
Vitamin B2 0.149mg 0.21mg 5%
Magnesium 24mg 9mg 4%
Folate 19µg 9µg 3%
Monounsaturated fat 0.234g 1.266g 3%
Vitamin E 0.23mg 2%
Carbs 28.1g 22.78g 2%
Vitamin B6 0.075mg 0.044mg 2%
Sodium 35mg 53mg 1%
Polyunsaturated fat 0.174g 0.392g 1%
Calories 148kcal 145kcal 0%
Net carbs 28.1g 22.78g N/A
Sugar 23.15g N/A
Vitamin K 0.2µg 0%
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 - EPA 0.001g N/A
Omega-3 - DHA 0.007g 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
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more ProteinProtein +156.1%
Contains more CarbsCarbs +23.4%
Contains more OtherOther +227.9%
Contains more FatsFats +347.8%
Contains more WaterWater +18.6%

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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +441%
Contains more Poly. FatPolyunsaturated fat +125.3%

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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.