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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.
  • Pancake has a higher glycemic index than winged bean.

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.
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% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +343.9%
Contains more CopperCopper +2728.6%
Contains more ZincZinc +148.2%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +166%
Contains more CalciumCalcium +630%
Contains more PhosphorusPhosphorus +253.3%
Contains more SeleniumSelenium +2028.6%
~equal in Iron ~1.8mg

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin B1Vitamin B1 +88.6%
Contains more Vitamin B6Vitamin B6 +63%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +88.6%
Contains more Vitamin B5Vitamin B5 +249.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.567mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Pancake DV% diff.
Copper 1.386mg 0.049mg 149%
Polyunsaturated fat 0.174g 4.447g 28%
Selenium 0.7µg 14.9µg 26%
Cholesterol 0mg 59mg 20%
Calcium 30mg 219mg 19%
Sodium 35mg 439mg 18%
Phosphorus 45mg 159mg 16%
Vitamin B1 0.379mg 0.201mg 15%
Fats 0.9g 9.7g 14%
Manganese 0.532mg 0.2mg 14%
Potassium 586mg 132mg 13%
Vitamin B2 0.149mg 0.281mg 10%
Protein 11.6g 6.4g 10%
Vitamin B12 0µg 0.22µg 9%
Saturated fat 0.222g 2.122g 9%
Zinc 1.39mg 0.56mg 8%
Vitamin B5 0.116mg 0.405mg 6%
Vitamin A 0µg 54µg 6%
Monounsaturated fat 0.234g 2.474g 6%
Folate 19µg 38µg 5%
Calories 148kcal 227kcal 4%
Iron 2mg 1.8mg 3%
Vitamin B6 0.075mg 0.046mg 2%
Magnesium 24mg 16mg 2%
Vitamin C 0mg 0.3mg 0%
Carbs 28.1g 28.3g 0%
Net carbs 28.1g 28.3g N/A
Vitamin B3 1.64mg 1.567mg 0%
Tryptophan 0.252mg 0.08mg 0%
Threonine 0.451mg 0.237mg 0%
Isoleucine 0.425mg 0.297mg 0%
Leucine 0.64mg 0.513mg 0%
Lysine 0.592mg 0.321mg 0%
Methionine 0.143mg 0.147mg 0%
Phenylalanine 0.451mg 0.319mg 0%
Valine 0.599mg 0.335mg 0%
Histidine 0.241mg 0.152mg 0%
Omega-3 - DHA 0.005g 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
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 ProteinProtein +81.3%
Contains more FatsFats +977.8%
Contains more OtherOther +35%
~equal in Carbs ~28.3g
~equal in Water ~52.9g

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +957.3%
Contains more Poly. FatPolyunsaturated fat +2455.7%

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.