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  6. Winged bean vs. Fruitcake

Winged bean vs. Fruitcake — In-Depth Nutrition Comparison

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How are winged bean and fruitcake different?

  • Winged bean is higher in copper, vitamin B1, manganese, potassium, zinc, and vitamin B3; however, fruitcake is richer in monounsaturated fat and polyunsaturated fat.
  • Daily need coverage for copper for winged bean is 148% higher.
  • Winged bean contains 8 times more vitamin B1 than fruitcake. While winged bean contains 0.379mg of vitamin B1, fruitcake contains only 0.05mg.
  • Winged bean has less saturated fat.
  • Winged bean has a lower glycemic index (32) than fruitcake (53).

Winged bean tuber, raw and Cake, fruitcake, commercially prepared are the varieties used in this article.

Infographic

Winged bean vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +283%
Contains more CopperCopper +2672%
Contains more ZincZinc +414.8%
Contains less SodiumSodium -65.3%
Contains more ManganeseManganese +141.8%
Contains more PhosphorusPhosphorus +15.6%
Contains more SeleniumSelenium +185.7%
~equal in Calcium ~33mg
~equal in Iron ~2.07mg

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin B1Vitamin B1 +658%
Contains more Vitamin B2Vitamin B2 +50.5%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more Vitamin B6Vitamin B6 +63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~20µg

All nutrients comparison - raw data values

Nutrient Winged bean Fruitcake DV% diff.
Copper 1.386mg 0.05mg 148%
Vitamin B1 0.379mg 0.05mg 27%
Polyunsaturated fat 0.174g 3.323g 21%
Protein 11.6g 2.9g 17%
Fiber 3.7g 15%
Manganese 0.532mg 0.22mg 14%
Fats 0.9g 9.1g 13%
Potassium 586mg 153mg 13%
Carbs 28.1g 61.6g 11%
Monounsaturated fat 0.234g 4.2g 10%
Zinc 1.39mg 0.27mg 10%
Calories 148kcal 324kcal 9%
Vitamin E 0.9mg 6%
Vitamin B3 1.64mg 0.791mg 5%
Saturated fat 0.222g 1.048g 4%
Vitamin B2 0.149mg 0.099mg 4%
Sodium 35mg 101mg 3%
Choline 8.9mg 2%
Vitamin B6 0.075mg 0.046mg 2%
Vitamin B5 0.116mg 0.226mg 2%
Cholesterol 0mg 5mg 2%
Selenium 0.7µg 2µg 2%
Magnesium 24mg 16mg 2%
Vitamin A 0µg 7µg 1%
Phosphorus 45mg 52mg 1%
Vitamin C 0mg 0.5mg 1%
Iron 2mg 2.07mg 1%
Vitamin K 1.5µg 1%
Net carbs 28.1g 57.9g N/A
Calcium 30mg 33mg 0%
Sugar 27.42g N/A
Vitamin B12 0µg 0.01µg 0%
Folate 19µg 20µg 0%
Tryptophan 0.252mg 0.042mg 0%
Threonine 0.451mg 0.102mg 0%
Isoleucine 0.425mg 0.121mg 0%
Leucine 0.64mg 0.206mg 0%
Lysine 0.592mg 0.121mg 0%
Methionine 0.143mg 0.059mg 0%
Phenylalanine 0.451mg 0.14mg 0%
Valine 0.599mg 0.144mg 0%
Histidine 0.241mg 0.071mg 0%
Omega-3 - DHA 0.001g 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% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more ProteinProtein +300%
Contains more WaterWater +126.9%
Contains more OtherOther +81.8%
Contains more FatsFats +911.1%
Contains more CarbsCarbs +119.2%

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
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +1694.9%
Contains more Poly. FatPolyunsaturated fat +1809.8%

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.