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  6. Winged bean vs. Fish sandwich

Winged bean vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between winged bean and fish sandwiches

  • Winged bean is richer in copper, vitamin B1, manganese, and potassium, yet fish sandwiches are richer in selenium, vitamin B12, and phosphorus.
  • Daily need coverage for copper for winged bean is 146% higher.
  • Winged bean contains 3 times more potassium than fish sandwiches. Winged bean contains 586mg of potassium, while fish sandwiches contain 206mg.
  • Winged bean contains less saturated fat.
  • Winged bean has a lower glycemic index than fish sandwiches.

Food types used in this article are Winged bean tuber, raw and Fast foods, fish sandwich, with tartar sauce.

Infographic

Winged bean vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more PotassiumPotassium +184.5%
Contains more IronIron +33.3%
Contains more CopperCopper +1748%
Contains more ZincZinc +183.7%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +101.5%
Contains more CalciumCalcium +23.3%
Contains more PhosphorusPhosphorus +157.8%
Contains more SeleniumSelenium +2471.4%
~equal in Magnesium ~25mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin B1Vitamin B1 +80.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B5Vitamin B5 +219%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +142.1%
~equal in Vitamin B2 ~0.14mg
~equal in Vitamin B6 ~0.07mg

All nutrients comparison - raw data values

Nutrient Winged bean Fish sandwich DV% diff.
Copper 1.386mg 0.075mg 146%
Polyunsaturated fat 0.174g 6.257g 41%
Selenium 0.7µg 18µg 31%
Vitamin B12 0µg 0.68µg 28%
Sodium 35mg 602mg 25%
Fats 0.9g 12.45g 18%
Vitamin B1 0.379mg 0.21mg 14%
Cholesterol 0mg 35mg 12%
Manganese 0.532mg 0.264mg 12%
Vitamin K 13.6µg 11%
Potassium 586mg 206mg 11%
Phosphorus 45mg 116mg 10%
Zinc 1.39mg 0.49mg 8%
Saturated fat 0.222g 1.949g 8%
Folate 19µg 46µg 7%
Monounsaturated fat 0.234g 2.595g 6%
Iron 2mg 1.5mg 6%
Calories 148kcal 257kcal 5%
Choline 28.9mg 5%
Vitamin B5 0.116mg 0.37mg 5%
Fiber 1g 4%
Vitamin E 0.55mg 4%
Protein 11.6g 10.29g 3%
Vitamin B3 1.64mg 2.15mg 3%
Fructose 1.47g 2%
Vitamin C 0mg 1.8mg 2%
Vitamin D 0µg 0.2µg 1%
Calcium 30mg 37mg 1%
Vitamin B2 0.149mg 0.14mg 1%
Vitamin D 0IU 9IU 1%
Vitamin A 0µg 6µg 1%
Carbs 28.1g 26.69g 0%
Net carbs 28.1g 25.69g N/A
Magnesium 24mg 25mg 0%
Sugar 3.53g N/A
Vitamin B6 0.075mg 0.07mg 0%
Trans fat 0g 0.08g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%
Omega-3 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +12.7%
Contains more WaterWater +18.5%
Contains more FatsFats +1283.3%
~equal in Carbs ~26.69g
~equal in Other ~2.13g

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Mono. FatMonounsaturated fat +1009%
Contains more Poly. FatPolyunsaturated fat +3496%

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.