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  6. Winged bean vs. Soft serve

Winged bean vs. Soft serve — In-Depth Nutrition Comparison

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A recap on differences between winged bean and soft serve

  • Winged bean is higher in copper, vitamin B1, manganese, iron, and potassium, yet soft serve is higher in vitamin B12, vitamin A, and phosphorus.
  • Winged bean covers your daily copper needs 151% more than soft serve.
  • Winged bean contains 106 times more manganese than soft serve. While winged bean contains 0.532mg of manganese, soft serve contains only 0.005mg.
  • The amount of saturated fat in winged bean is lower.
  • The glycemic index of winged bean is lower.

Food varieties used in this article are Winged bean tuber, raw and Ice cream, soft serve, chocolate.

Infographic

Winged bean vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +231.1%
Contains more IronIron +852.4%
Contains more CopperCopper +4520%
Contains more ZincZinc +167.3%
Contains less SodiumSodium -42.6%
Contains more ManganeseManganese +10540%
Contains more CalciumCalcium +336.7%
Contains more PhosphorusPhosphorus +157.8%
Contains more SeleniumSelenium +328.6%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin B1Vitamin B1 +673.5%
Contains more Vitamin B3Vitamin B3 +1626.3%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more FolateFolate +111.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B5Vitamin B5 +336.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Winged bean Soft serve DV% diff.
Copper 1.386mg 0.03mg 151%
Saturated fat 0.222g 7.46g 33%
Cholesterol 0mg 91mg 30%
Vitamin B1 0.379mg 0.049mg 28%
Manganese 0.532mg 0.005mg 23%
Iron 2mg 0.21mg 22%
Vitamin B12 0µg 0.5µg 21%
Fats 0.9g 13g 19%
Vitamin A 0µg 162µg 18%
Protein 11.6g 4.1g 15%
Potassium 586mg 177mg 12%
Phosphorus 45mg 116mg 10%
Calcium 30mg 131mg 10%
Vitamin B3 1.64mg 0.095mg 10%
Vitamin B5 0.116mg 0.506mg 8%
Zinc 1.39mg 0.52mg 8%
Monounsaturated fat 0.234g 3.49g 8%
Choline 26mg 5%
Calories 148kcal 222kcal 4%
Selenium 0.7µg 3µg 4%
Vitamin D 0IU 29IU 4%
Vitamin D 0µg 0.7µg 4%
Vitamin E 0.61mg 4%
Fiber 0.7g 3%
Vitamin B2 0.149mg 0.182mg 3%
Magnesium 24mg 12mg 3%
Folate 19µg 9µg 3%
Carbs 28.1g 22.2g 2%
Polyunsaturated fat 0.174g 0.46g 2%
Vitamin B6 0.075mg 0.048mg 2%
Vitamin C 0mg 0.8mg 1%
Caffeine 2mg 1%
Vitamin K 0.9µg 1%
Sodium 35mg 61mg 1%
Net carbs 28.1g 21.5g N/A
Sugar 21.16g N/A
Tryptophan 0.252mg 0.048mg 0%
Threonine 0.451mg 0.169mg 0%
Isoleucine 0.425mg 0.215mg 0%
Leucine 0.64mg 0.353mg 0%
Lysine 0.592mg 0.296mg 0%
Methionine 0.143mg 0.091mg 0%
Phenylalanine 0.451mg 0.176mg 0%
Valine 0.599mg 0.241mg 0%
Histidine 0.241mg 0.099mg 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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +182.9%
Contains more CarbsCarbs +26.6%
Contains more OtherOther +122.2%
Contains more FatsFats +1344.4%
~equal in Water ~59.8g

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +1391.5%
Contains more Poly. FatPolyunsaturated fat +164.4%

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.