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  6. Winged bean vs. French fries

Winged bean vs. French fries — In-Depth Nutrition Comparison

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What are the differences between winged bean and french fries?

  • Winged bean is higher in copper, vitamin B1, iron, manganese, and vitamin B2; however, french fries are richer in vitamin B6, phosphorus, vitamin B5, and vitamin B3.
  • Winged bean's daily need coverage for copper is 140% more.
  • French fries contain 4 times less vitamin B2 than winged bean. Winged bean contains 0.149mg of vitamin B2, while french fries contain 0.039mg.
  • Winged bean has less saturated fat.
  • Winged bean has a lower glycemic index (32) than french fries (70).

We used Winged bean tuber, raw and Fast foods, potato, french fried in vegetable oil types in this article.

Infographic

Winged bean vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +66.7%
Contains more IronIron +146.9%
Contains more CopperCopper +1017.7%
Contains more ZincZinc +178%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +115.4%
Contains more MagnesiumMagnesium +45.8%
Contains more PhosphorusPhosphorus +177.8%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~579mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B1Vitamin B1 +122.9%
Contains more Vitamin B2Vitamin B2 +282.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +83.2%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +396%
Contains more FolateFolate +57.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean French fries DV% diff.
Copper 1.386mg 0.124mg 140%
Polyunsaturated fat 0.174g 5.398g 35%
Vitamin B6 0.075mg 0.372mg 23%
Fats 0.9g 14.73g 21%
Vitamin B1 0.379mg 0.17mg 17%
Protein 11.6g 3.43g 16%
Fiber 3.8g 15%
Iron 2mg 0.81mg 15%
Monounsaturated fat 0.234g 5.969g 14%
Manganese 0.532mg 0.247mg 12%
Phosphorus 45mg 125mg 11%
Vitamin E 1.67mg 11%
Saturated fat 0.222g 2.336g 10%
Vitamin B3 1.64mg 3.004mg 9%
Vitamin K 11.2µg 9%
Vitamin B5 0.116mg 0.58mg 9%
Vitamin B2 0.149mg 0.039mg 8%
Calories 148kcal 312kcal 8%
Sodium 35mg 210mg 8%
Zinc 1.39mg 0.5mg 8%
Choline 36.8mg 7%
Vitamin C 0mg 4.7mg 5%
Carbs 28.1g 41.44g 4%
Magnesium 24mg 35mg 3%
Folate 19µg 30µg 3%
Calcium 30mg 18mg 1%
Net carbs 28.1g 37.64g N/A
Potassium 586mg 579mg 0%
Sugar 0.3g N/A
Selenium 0.7µg 0.9µg 0%
Trans fat 0g 0.06g N/A
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 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +238.2%
Contains more WaterWater +48.9%
Contains more FatsFats +1536.7%
Contains more CarbsCarbs +47.5%
~equal in Other ~1.85g

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +2450.9%
Contains more Poly. FatPolyunsaturated fat +3002.3%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.