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  6. Winged bean vs. Puff pastry

Winged bean vs. Puff pastry — In-Depth Nutrition Comparison

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Significant differences between winged bean and puff pastry

  • Winged bean has more copper, potassium, and zinc; however, puff pastry is richer in selenium, vitamin B3, folate, vitamin B2, and iron.
  • Winged bean covers your daily copper needs 141% more than puff pastry.
  • Puff pastry has 9 times less potassium than winged bean. Winged bean has 586mg of potassium, while puff pastry has 62mg.
  • Winged bean contains less sodium.
  • Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of winged bean is 32.

Specific food types used in this comparison are Winged bean tuber, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Winged bean vs Puff 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.
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% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +845.2%
Contains more CopperCopper +1105.2%
Contains more ZincZinc +157.4%
Contains less SodiumSodium -86.2%
Contains more IronIron +30%
Contains more PhosphorusPhosphorus +33.3%
Contains more SeleniumSelenium +3400%
~equal in Manganese ~0.495mg

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +294.7%
Contains more Vitamin B2Vitamin B2 +73.2%
Contains more Vitamin B3Vitamin B3 +131.7%
Contains more FolateFolate +189.5%
~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 Puff pastry DV% diff.
Polyunsaturated fat 0.174g 22.228g 147%
Copper 1.386mg 0.115mg 141%
Fats 0.9g 38.5g 58%
Selenium 0.7µg 24.5µg 43%
Saturated fat 0.222g 5.502g 24%
Calories 148kcal 558kcal 21%
Monounsaturated fat 0.234g 8.828g 21%
Potassium 586mg 62mg 15%
Vitamin K 16.3µg 14%
Vitamin B3 1.64mg 3.8mg 14%
Sodium 35mg 253mg 9%
Folate 19µg 55µg 9%
Protein 11.6g 7.4g 8%
Vitamin B2 0.149mg 0.258mg 8%
Iron 2mg 2.6mg 8%
Zinc 1.39mg 0.54mg 8%
Carbs 28.1g 45.7g 6%
Fiber 1.5g 6%
Vitamin B1 0.379mg 0.323mg 5%
Vitamin E 0.55mg 4%
Vitamin B6 0.075mg 0.019mg 4%
Phosphorus 45mg 60mg 2%
Calcium 30mg 10mg 2%
Magnesium 24mg 16mg 2%
Vitamin B5 0.116mg 0mg 2%
Manganese 0.532mg 0.495mg 2%
Choline 6.2mg 1%
Net carbs 28.1g 44.2g N/A
Sugar 0.75g N/A
Tryptophan 0.252mg 0.086mg 0%
Threonine 0.451mg 0.198mg 0%
Isoleucine 0.425mg 0.275mg 0%
Leucine 0.64mg 0.514mg 0%
Lysine 0.592mg 0.144mg 0%
Methionine 0.143mg 0.131mg 0%
Phenylalanine 0.451mg 0.367mg 0%
Valine 0.599mg 0.312mg 0%
Histidine 0.241mg 0.158mg 0%

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% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +56.8%
Contains more WaterWater +675.7%
Contains more OtherOther +100%
Contains more FatsFats +4177.8%
Contains more CarbsCarbs +62.6%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +3672.6%
Contains more Poly. FatPolyunsaturated fat +12674.7%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.