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  6. Winged bean vs. Pastry

Winged bean vs. Pastry — In-Depth Nutrition Comparison

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What are the main differences between Winged bean and Pastry?

  • Winged bean is richer in Copper, Potassium, and Zinc, while Pastry is higher in Selenium, Vitamin B3, Folate, Vitamin B2, and Iron.
  • Winged bean's daily need coverage for Copper is 141% higher.
  • Pastry has 10 times less Potassium than Winged bean. Winged bean has 586mg of Potassium, while Pastry has 61mg.
  • Winged bean is lower in Sodium.

We used Winged bean tuber, raw and Puff pastry, frozen, ready-to-bake types in this comparison.

Infographic

Winged bean vs Pastry 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
Pastry
Pastry
Contains more Calcium +200%
Contains more Magnesium +50%
Contains more Potassium +860.7%
Contains less Sodium -85.9%
Contains more Zinc +162.3%
Contains more Copper +1115.8%
Contains more Iron +28%
Contains more Phosphorus +33.3%
Contains more Selenium +3357.1%
Equal in Manganese - 0.488
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +200%
Contains more Magnesium +50%
Contains more Potassium +860.7%
Contains less Sodium -85.9%
Contains more Zinc +162.3%
Contains more Copper +1115.8%
Contains more Iron +28%
Contains more Phosphorus +33.3%
Contains more Selenium +3357.1%
Equal in Manganese - 0.488

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
3
:
7
Pastry
Pastry
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +257.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B3 +154.1%
Contains more Folate +310.5%
Equal in Vitamin B1 - 0.398
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%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +257.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B3 +154.1%
Contains more Folate +310.5%
Equal in Vitamin B1 - 0.398

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Pastry
Pastry
Contains more Protein +58.9%
Contains more Water +575.3%
Contains more Other +100%
Contains more Fats +4133.3%
Contains more Carbs +60.5%
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
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Protein +58.9%
Contains more Water +575.3%
Contains more Other +100%
Contains more Fats +4133.3%
Contains more Carbs +60.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Pastry
Pastry
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +9129.5%
Contains more Polyunsaturated fat +2712.6%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +9129.5%
Contains more Polyunsaturated fat +2712.6%

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 Pastry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Pastry Opinion
Net carbs 28.1g 43.6g Pastry
Protein 11.6g 7.3g Winged bean
Fats 0.9g 38.1g Pastry
Carbs 28.1g 45.1g Pastry
Calories 148kcal 551kcal Pastry
Sugar 0.74g Winged bean
Fiber 1.5g Pastry
Calcium 30mg 10mg Winged bean
Iron 2mg 2.56mg Pastry
Magnesium 24mg 16mg Winged bean
Phosphorus 45mg 60mg Pastry
Potassium 586mg 61mg Winged bean
Sodium 35mg 249mg Winged bean
Zinc 1.39mg 0.53mg Winged bean
Copper 1.386mg 0.114mg Winged bean
Manganese 0.532mg 0.488mg Winged bean
Selenium 0.7µg 24.2µg Pastry
Vitamin A 0IU 1IU Pastry
Vitamin E 0.54mg Pastry
Vitamin B1 0.379mg 0.398mg Pastry
Vitamin B2 0.149mg 0.283mg Pastry
Vitamin B3 1.64mg 4.168mg Pastry
Vitamin B5 0.116mg 0mg Winged bean
Vitamin B6 0.075mg 0.021mg Winged bean
Folate 19µg 78µg Pastry
Vitamin K 16.1µg Pastry
Tryptophan 0.252mg 0.085mg Winged bean
Threonine 0.451mg 0.196mg Winged bean
Isoleucine 0.425mg 0.272mg Winged bean
Leucine 0.64mg 0.508mg Winged bean
Lysine 0.592mg 0.142mg Winged bean
Methionine 0.143mg 0.129mg Winged bean
Phenylalanine 0.451mg 0.362mg Winged bean
Valine 0.599mg 0.308mg Winged bean
Histidine 0.241mg 0.156mg Winged bean
Saturated Fat 0.222g 9.643g Winged bean
Monounsaturated Fat 0.234g 21.597g Pastry
Polyunsaturated fat 0.174g 4.894g Pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Pastry
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
30%
Pastry
Minerals Daily Need Coverage Score
75%
Winged bean
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 214mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 9.421g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $0.5)
Which food is richer in vitamins?
Pastry
Pastry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.