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  6. Winged bean vs. Pancake

Winged bean vs. Pancake — In-Depth Nutrition Comparison

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Important differences between Winged bean and Pancake

  • Winged bean has more Copper, Vitamin B1, Manganese, and Potassium, however, Pancake has more Selenium, Calcium, Phosphorus, and Vitamin B2.
  • Winged bean's daily need coverage for Copper is 149% more.
  • Winged bean has 4 times more Potassium than Pancake. Winged bean has 586mg of Potassium, while Pancake has 132mg.
  • Winged bean is lower in Sodium.

The food varieties used in the comparison are Winged bean tuber, raw and Pancakes, plain, prepared from recipe.

Infographic

Winged bean vs Pancake 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.
Winged bean
Winged bean
7
:
3
Pancake
Pancake
Contains more Iron +11.1%
Contains more Magnesium +50%
Contains more Potassium +343.9%
Contains less Sodium -92%
Contains more Zinc +148.2%
Contains more Copper +2728.6%
Contains more Manganese +166%
Contains more Calcium +630%
Contains more Phosphorus +253.3%
Contains more Selenium +2028.6%
Equal in Iron - 1.8
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Contains more Iron +11.1%
Contains more Magnesium +50%
Contains more Potassium +343.9%
Contains less Sodium -92%
Contains more Zinc +148.2%
Contains more Copper +2728.6%
Contains more Manganese +166%
Contains more Calcium +630%
Contains more Phosphorus +253.3%
Contains more Selenium +2028.6%
Equal in Iron - 1.8

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.
Winged bean
Winged bean
4
:
6
Pancake
Pancake
Contains more Vitamin B1 +88.6%
Contains more Vitamin B6 +63%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +88.6%
Contains more Vitamin B5 +249.1%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.567
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Contains more Vitamin B1 +88.6%
Contains more Vitamin B6 +63%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +88.6%
Contains more Vitamin B5 +249.1%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 1.567

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
2
:
3
Pancake
Pancake
Contains more Protein +81.3%
Contains more Fats +977.8%
Contains more Other +35%
Equal in Carbs - 28.3
Equal in Water - 52.9
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more Protein +81.3%
Contains more Fats +977.8%
Contains more Other +35%
Equal in Carbs - 28.3
Equal in Water - 52.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Pancake
Pancake
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +957.3%
Contains more Polyunsaturated fat +2455.7%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +957.3%
Contains more Polyunsaturated fat +2455.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Pancake
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Pancake Opinion
Net carbs 28.1g 28.3g Pancake
Protein 11.6g 6.4g Winged bean
Fats 0.9g 9.7g Pancake
Carbs 28.1g 28.3g Pancake
Calories 148kcal 227kcal Pancake
Calcium 30mg 219mg Pancake
Iron 2mg 1.8mg Winged bean
Magnesium 24mg 16mg Winged bean
Phosphorus 45mg 159mg Pancake
Potassium 586mg 132mg Winged bean
Sodium 35mg 439mg Winged bean
Zinc 1.39mg 0.56mg Winged bean
Copper 1.386mg 0.049mg Winged bean
Manganese 0.532mg 0.2mg Winged bean
Selenium 0.7µg 14.9µg Pancake
Vitamin A 0IU 196IU Pancake
Vitamin A RAE 0µg 54µg Pancake
Vitamin C 0mg 0.3mg Pancake
Vitamin B1 0.379mg 0.201mg Winged bean
Vitamin B2 0.149mg 0.281mg Pancake
Vitamin B3 1.64mg 1.567mg Winged bean
Vitamin B5 0.116mg 0.405mg Pancake
Vitamin B6 0.075mg 0.046mg Winged bean
Folate 19µg 38µg Pancake
Vitamin B12 0µg 0.22µg Pancake
Tryptophan 0.252mg 0.08mg Winged bean
Threonine 0.451mg 0.237mg Winged bean
Isoleucine 0.425mg 0.297mg Winged bean
Leucine 0.64mg 0.513mg Winged bean
Lysine 0.592mg 0.321mg Winged bean
Methionine 0.143mg 0.147mg Pancake
Phenylalanine 0.451mg 0.319mg Winged bean
Valine 0.599mg 0.335mg Winged bean
Histidine 0.241mg 0.152mg Winged bean
Cholesterol 0mg 59mg Winged bean
Saturated Fat 0.222g 2.122g Winged bean
Omega-3 - DHA 0.005g Pancake
Monounsaturated Fat 0.234g 2.474g Pancake
Polyunsaturated fat 0.174g 4.447g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Pancake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Winged bean
21%
Pancake
Minerals Daily Need Coverage Score
75%
Winged bean
42%
Pancake

Comparison summary

Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 404mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.9g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 34)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $0.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.