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  6. Winged bean vs. Sweet roll

Winged bean vs. Sweet roll — In-Depth Nutrition Comparison

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A recap on differences between winged bean and sweet roll

  • Winged bean is higher in copper, potassium, manganese, and zinc, yet sweet roll is higher in selenium, folate, and vitamin B2.
  • Winged bean covers your daily copper needs 144% more than sweet roll.
  • Winged bean contains 5 times more potassium than sweet roll. While winged bean contains 586mg of potassium, sweet roll contains only 111mg.
  • The amount of sodium in winged bean is lower.

Food varieties used in this article are Winged bean tuber, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Winged bean vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +41.2%
Contains more PotassiumPotassium +427.9%
Contains more IronIron +25%
Contains more CopperCopper +1475%
Contains more ZincZinc +135.6%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +77.3%
Contains more CalciumCalcium +140%
Contains more PhosphorusPhosphorus +68.9%
Contains more SeleniumSelenium +2328.6%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B1Vitamin B1 +17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +77.9%
Contains more Vitamin B3Vitamin B3 +45.4%
Contains more Vitamin B5Vitamin B5 +250%
Contains more Vitamin B6Vitamin B6 +42.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +278.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Sweet roll DV% diff.
Copper 1.386mg 0.088mg 144%
Polyunsaturated fat 0.174g 7.473g 49%
Selenium 0.7µg 17µg 30%
Fats 0.9g 16.4g 24%
Cholesterol 0mg 66mg 22%
Potassium 586mg 111mg 14%
Vitamin E 1.99mg 13%
Saturated fat 0.222g 3.079g 13%
Folate 19µg 72µg 13%
Sodium 35mg 304mg 12%
Calories 148kcal 372kcal 11%
Protein 11.6g 6.2g 11%
Monounsaturated fat 0.234g 4.797g 11%
Fiber 2.4g 10%
Manganese 0.532mg 0.3mg 10%
Vitamin B2 0.149mg 0.265mg 9%
Choline 41.3mg 8%
Carbs 28.1g 50.9g 8%
Zinc 1.39mg 0.59mg 7%
Vitamin A 0µg 62µg 7%
Vitamin B5 0.116mg 0.406mg 6%
Vitamin B12 0µg 0.14µg 6%
Vitamin B1 0.379mg 0.324mg 5%
Vitamin B3 1.64mg 2.384mg 5%
Iron 2mg 1.6mg 5%
Phosphorus 45mg 76mg 4%
Vitamin K 4.4µg 4%
Calcium 30mg 72mg 4%
Vitamin B6 0.075mg 0.107mg 2%
Magnesium 24mg 17mg 2%
Vitamin C 0mg 2mg 2%
Net carbs 28.1g 48.5g N/A
Sugar 31.73g N/A
Tryptophan 0.252mg 0.074mg 0%
Threonine 0.451mg 0.211mg 0%
Isoleucine 0.425mg 0.259mg 0%
Leucine 0.64mg 0.458mg 0%
Lysine 0.592mg 0.243mg 0%
Methionine 0.143mg 0.117mg 0%
Phenylalanine 0.451mg 0.3mg 0%
Valine 0.599mg 0.291mg 0%
Histidine 0.241mg 0.145mg 0%
Omega-3 - DHA 0.004g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +87.1%
Contains more WaterWater +131.5%
Contains more OtherOther +17.6%
Contains more FatsFats +1722.2%
Contains more CarbsCarbs +81.1%

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% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +1950%
Contains more Poly. FatPolyunsaturated fat +4194.8%

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.