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  6. Winged bean vs. Graham cracker

Winged bean vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between winged bean and graham cracker

  • Winged bean has more copper and potassium; however, graham cracker has more iron, manganese, phosphorus, folate, vitamin B3, vitamin B2, and selenium.
  • Winged bean's daily need coverage for copper is 135% more.
  • Winged bean has 3 times more potassium than graham cracker. Winged bean has 586mg of potassium, while graham cracker has 170mg.
  • Winged bean is lower in sodium.
  • Graham cracker has a higher glycemic index than winged bean.

The food varieties used in the comparison are Winged bean tuber, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Winged bean vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +244.7%
Contains more CopperCopper +715.3%
Contains more ZincZinc +44.8%
Contains less SodiumSodium -92.4%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +156.7%
Contains more IronIron +89%
Contains more PhosphorusPhosphorus +311.1%
Contains more ManganeseManganese +91.5%
Contains more SeleniumSelenium +800%

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin B1Vitamin B1 +43%
Contains more Vitamin B2Vitamin B2 +112.8%
Contains more Vitamin B3Vitamin B3 +170.7%
Contains more Vitamin B5Vitamin B5 +262.1%
Contains more Vitamin B6Vitamin B6 +108%
Contains more FolateFolate +378.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Graham cracker DV% diff.
Copper 1.386mg 0.17mg 135%
Polyunsaturated fat 0.174g 5.388g 35%
Iron 2mg 3.78mg 22%
Manganese 0.532mg 1.019mg 21%
Phosphorus 45mg 185mg 20%
Starch 46.56g 19%
Sodium 35mg 459mg 18%
Folate 19µg 91µg 18%
Vitamin B3 1.64mg 4.439mg 17%
Carbs 28.1g 77.66g 17%
Fats 0.9g 10.6g 15%
Fiber 3.4g 14%
Calories 148kcal 430kcal 14%
Vitamin B2 0.149mg 0.317mg 13%
Potassium 586mg 170mg 12%
Vitamin K 14.3µg 12%
Protein 11.6g 6.69g 10%
Vitamin E 1.51mg 10%
Selenium 0.7µg 6.3µg 10%
Vitamin B1 0.379mg 0.265mg 10%
Saturated fat 0.222g 1.633g 6%
Monounsaturated fat 0.234g 2.509g 6%
Vitamin B5 0.116mg 0.42mg 6%
Vitamin B6 0.075mg 0.156mg 6%
Calcium 30mg 77mg 5%
Magnesium 24mg 40mg 4%
Zinc 1.39mg 0.96mg 4%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 28.1g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0g 0.055g 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 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +73.4%
Contains more WaterWater +1593.2%
Contains more OtherOther +20.5%
Contains more FatsFats +1077.8%
Contains more CarbsCarbs +176.4%

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% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +972.2%
Contains more Poly. FatPolyunsaturated fat +2996.6%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.