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  6. Winged bean vs. Saltine cracker (includes oyster, soda, soup)

Winged bean vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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What are the differences between winged bean and saltine cracker (includes oyster, soda, soup)?

  • Winged bean is higher in copper and potassium; however, saltine cracker (includes oyster, soda, soup) is richer in iron, vitamin B3, folate, vitamin B1, vitamin B2, selenium, and vitamin B5.
  • Winged bean's daily need coverage for copper is 139% more.
  • Saltine cracker (includes oyster, soda, soup) contains 4 times less potassium than winged bean. Winged bean contains 586mg of potassium, while saltine cracker (includes oyster, soda, soup) contains 152mg.
  • Winged bean has less sodium.
  • Winged bean has a lower glycemic index (32) than saltine cracker (includes oyster, soda, soup) (74).

We used Winged bean tuber, raw and Crackers, saltines (includes oyster, soda, soup) types in this article.

Infographic

Winged bean vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more CalciumCalcium +57.9%
Contains more PotassiumPotassium +285.5%
Contains more CopperCopper +897.1%
Contains more ZincZinc +101.4%
Contains less SodiumSodium -96.3%
Contains more IronIron +178.5%
Contains more PhosphorusPhosphorus +126.7%
Contains more ManganeseManganese +28.9%
Contains more SeleniumSelenium +1371.4%
~equal in Magnesium ~23mg

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +226.8%
Contains more Vitamin B3Vitamin B3 +292.8%
Contains more Vitamin B5Vitamin B5 +362.1%
Contains more Vitamin B6Vitamin B6 +14.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +605.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Saltine cracker (includes oyster, soda, soup) DV% diff.
Copper 1.386mg 0.139mg 139%
Iron 2mg 5.57mg 45%
Sodium 35mg 941mg 39%
Polyunsaturated fat 0.174g 4.835g 31%
Vitamin B3 1.64mg 6.442mg 30%
Folate 19µg 134µg 29%
Starch 67.83g 28%
Vitamin B1 0.379mg 0.702mg 27%
Vitamin B2 0.149mg 0.487mg 26%
Vitamin K 25.4µg 21%
Selenium 0.7µg 10.3µg 17%
Carbs 28.1g 74.05g 15%
Calories 148kcal 418kcal 14%
Potassium 586mg 152mg 13%
Fats 0.9g 8.64g 12%
Fiber 2.8g 11%
Phosphorus 45mg 102mg 8%
Vitamin E 1.15mg 8%
Vitamin B5 0.116mg 0.536mg 8%
Manganese 0.532mg 0.686mg 7%
Saturated fat 0.222g 1.653g 7%
Zinc 1.39mg 0.69mg 6%
Monounsaturated fat 0.234g 1.986g 4%
Protein 11.6g 9.46g 4%
Vitamin B12 0µg 0.09µg 4%
Choline 16.7mg 3%
Vitamin B6 0.075mg 0.086mg 1%
Calcium 30mg 19mg 1%
Net carbs 28.1g 71.25g N/A
Magnesium 24mg 23mg 0%
Sugar 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.252mg 0.116mg 0%
Threonine 0.451mg 0.268mg 0%
Isoleucine 0.425mg 0.333mg 0%
Leucine 0.64mg 0.652mg 0%
Lysine 0.592mg 0.172mg 0%
Methionine 0.143mg 0.147mg 0%
Phenylalanine 0.451mg 0.45mg 0%
Valine 0.599mg 0.399mg 0%
Histidine 0.241mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g 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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +22.6%
Contains more WaterWater +1036.6%
Contains more FatsFats +860%
Contains more CarbsCarbs +163.5%
Contains more OtherOther +40%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -86.6%
Contains more Mono. FatMonounsaturated fat +748.7%
Contains more Poly. FatPolyunsaturated fat +2678.7%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.