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  6. Winged bean vs. Muffin

Winged bean vs. Muffin — In-Depth Nutrition Comparison

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Summary of differences between winged bean and muffin

  • Winged bean has more copper, vitamin B1, potassium, zinc, and iron; however, muffin is higher in phosphorus and selenium.
  • Winged bean covers your daily need for copper, 147% more than muffin.
  • Winged bean has 5 times more potassium than muffin. While winged bean has 586mg of potassium, muffin has only 121mg.
  • Winged bean has less sodium.
  • The glycemic index of muffin is higher.

These are the specific foods used in this comparison Winged bean tuber, raw and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Winged bean vs Muffin 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%
Muffin
Muffin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +384.3%
Contains more IronIron +53.8%
Contains more CopperCopper +2210%
Contains more ZincZinc +275.7%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +18.5%
Contains more CalciumCalcium +46.7%
Contains more PhosphorusPhosphorus +224.4%
Contains more SeleniumSelenium +1071.4%

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%
Muffin
Muffin
9
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin B1Vitamin B1 +125.6%
Contains more Vitamin B3Vitamin B3 +15.7%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +305.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +152.6%
~equal in Vitamin B2 ~0.163mg

All nutrients comparison - raw data values

Nutrient Winged bean Muffin DV% diff.
Copper 1.386mg 0.06mg 147%
Polyunsaturated fat 0.174g 8.103g 53%
Vitamin K 39.2µg 33%
Fats 0.9g 16.07g 23%
Vitamin B1 0.379mg 0.168mg 18%
Choline 92.5mg 17%
Potassium 586mg 121mg 14%
Phosphorus 45mg 146mg 14%
Protein 11.6g 4.49g 14%
Selenium 0.7µg 8.2µg 14%
Sodium 35mg 336mg 13%
Saturated fat 0.222g 2.844g 12%
Calories 148kcal 375kcal 11%
Monounsaturated fat 0.234g 4.822g 11%
Vitamin E 1.63mg 11%
Cholesterol 0mg 30mg 10%
Iron 2mg 1.3mg 9%
Zinc 1.39mg 0.37mg 9%
Carbs 28.1g 53g 8%
Vitamin B12 0µg 0.16µg 7%
Folate 19µg 48µg 7%
Vitamin B5 0.116mg 0.47mg 7%
Starch 16.31g 7%
Manganese 0.532mg 0.449mg 4%
Fiber 1.1g 4%
Magnesium 24mg 10mg 3%
Vitamin B6 0.075mg 0.04mg 3%
Vitamin A 0µg 21µg 2%
Fructose 1.21g 2%
Vitamin C 0mg 0.9mg 1%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Calcium 30mg 44mg 1%
Vitamin B3 1.64mg 1.418mg 1%
Vitamin B2 0.149mg 0.163mg 1%
Net carbs 28.1g 51.9g N/A
Sugar 31.47g N/A
Trans fat 0g 0.2g N/A
Tryptophan 0.252mg 0.066mg 0%
Threonine 0.451mg 0.181mg 0%
Isoleucine 0.425mg 0.224mg 0%
Leucine 0.64mg 0.421mg 0%
Lysine 0.592mg 0.199mg 0%
Methionine 0.143mg 0.115mg 0%
Phenylalanine 0.451mg 0.277mg 0%
Valine 0.599mg 0.257mg 0%
Histidine 0.241mg 0.128mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g 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
Muffin
Muffin
2
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more ProteinProtein +158.4%
Contains more WaterWater +130%
Contains more OtherOther +35.1%
Contains more FatsFats +1685.6%
Contains more CarbsCarbs +88.6%

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
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +1960.7%
Contains more Poly. FatPolyunsaturated fat +4556.9%

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.