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  6. Winged bean vs. Wafer

Winged bean vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between winged bean and wafer?

  • Winged bean is richer in copper, vitamin B1, and potassium, while wafer is higher in iron, phosphorus, selenium, vitamin B2, and vitamin B3.
  • Winged bean's daily need coverage for copper is 103% higher.
  • Wafer has 3 times less potassium than winged bean. Winged bean has 586mg of potassium, while wafer has 210mg.
  • Winged bean is lower in sodium.
  • Wafer has a higher glycemic index (61) than winged bean (32).

We used Winged bean tuber, raw and Cookies, chocolate wafers types in this comparison.

Infographic

Winged bean vs Wafer 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%
Wafer
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PotassiumPotassium +179%
Contains more CopperCopper +199.4%
Contains more ZincZinc +27.5%
Contains less SodiumSodium -94%
Contains more MagnesiumMagnesium +120.8%
Contains more IronIron +100.5%
Contains more PhosphorusPhosphorus +193.3%
Contains more ManganeseManganese +30.8%
Contains more SeleniumSelenium +714.3%
~equal in Calcium ~31mg

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%
Wafer
Wafer
9
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +78.5%
Contains more Vitamin B3Vitamin B3 +74.3%
Contains more Vitamin B5Vitamin B5 +228.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +147.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Wafer DV% diff.
Copper 1.386mg 0.463mg 103%
Polyunsaturated fat 0.174g 4.153g 27%
Iron 2mg 4.01mg 25%
Sodium 35mg 580mg 24%
Fats 0.9g 14.2g 20%
Saturated fat 0.222g 4.241g 18%
Carbs 28.1g 72.7g 15%
Vitamin B1 0.379mg 0.203mg 15%
Calories 148kcal 433kcal 14%
Fiber 3.4g 14%
Monounsaturated fat 0.234g 4.865g 12%
Phosphorus 45mg 132mg 12%
Potassium 586mg 210mg 11%
Protein 11.6g 6.6g 10%
Selenium 0.7µg 5.7µg 9%
Vitamin B2 0.149mg 0.266mg 9%
Vitamin B3 1.64mg 2.858mg 8%
Manganese 0.532mg 0.696mg 7%
Magnesium 24mg 53mg 7%
Folate 19µg 47µg 7%
Vitamin E 0.72mg 5%
Vitamin B5 0.116mg 0.381mg 5%
Vitamin B12 0µg 0.09µg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Zinc 1.39mg 1.09mg 3%
Vitamin B6 0.075mg 0.051mg 2%
Vitamin K 2.4µg 2%
Cholesterol 0mg 2mg 1%
Net carbs 28.1g 69.3g N/A
Calcium 30mg 31mg 0%
Sugar 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.252mg 0.096mg 0%
Threonine 0.451mg 0.22mg 0%
Isoleucine 0.425mg 0.261mg 0%
Leucine 0.64mg 0.447mg 0%
Lysine 0.592mg 0.281mg 0%
Methionine 0.143mg 0.105mg 0%
Phenylalanine 0.451mg 0.308mg 0%
Valine 0.599mg 0.323mg 0%
Histidine 0.241mg 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g 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
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +75.8%
Contains more WaterWater +1175.6%
Contains more FatsFats +1477.8%
Contains more CarbsCarbs +158.7%
~equal in Other ~2g

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +1979.1%
Contains more Poly. FatPolyunsaturated fat +2286.8%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.