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  6. Winged bean vs. Waffle

Winged bean vs. Waffle — In-Depth Nutrition Comparison

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What are the main differences between winged bean and waffle?

  • Winged bean is richer in copper, potassium, and manganese, while waffle is higher in selenium, calcium, phosphorus, and vitamin B2.
  • Winged bean's daily need coverage for copper is 147% higher.
  • Waffle has 4 times less potassium than winged bean. Winged bean has 586mg of potassium, while waffle has 159mg.
  • Winged bean is lower in saturated fat.
  • Waffle has a higher glycemic index (76) than winged bean (32).

We used Winged bean tuber, raw and Waffles, plain, prepared from recipe types in this comparison.

Infographic

Winged bean vs Waffle 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%
Waffle
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +26.3%
Contains more PotassiumPotassium +268.6%
Contains more CopperCopper +2135.5%
Contains more ZincZinc +104.4%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +100.8%
Contains more CalciumCalcium +750%
Contains more IronIron +15.5%
Contains more PhosphorusPhosphorus +322.2%
Contains more SeleniumSelenium +6500%

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%
Waffle
Waffle
7
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin B1Vitamin B1 +44.1%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +132.9%
Contains more Vitamin B3Vitamin B3 +26.4%
Contains more Vitamin B5Vitamin B5 +318.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +142.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Waffle DV% diff.
Copper 1.386mg 0.062mg 147%
Selenium 0.7µg 46.2µg 83%
Polyunsaturated fat 0.174g 6.785g 44%
Calcium 30mg 255mg 23%
Cholesterol 0mg 69mg 23%
Sodium 35mg 511mg 21%
Phosphorus 45mg 190mg 21%
Fats 0.9g 14.1g 20%
Vitamin B2 0.149mg 0.347mg 15%
Potassium 586mg 159mg 13%
Saturated fat 0.222g 2.866g 12%
Manganese 0.532mg 0.265mg 12%
Vitamin B1 0.379mg 0.263mg 10%
Vitamin B12 0µg 0.25µg 10%
Monounsaturated fat 0.234g 3.521g 8%
Folate 19µg 46µg 7%
Vitamin B5 0.116mg 0.485mg 7%
Protein 11.6g 7.9g 7%
Calories 148kcal 291kcal 7%
Vitamin A 0µg 65µg 7%
Zinc 1.39mg 0.68mg 6%
Iron 2mg 2.31mg 4%
Vitamin B3 1.64mg 2.073mg 3%
Carbs 28.1g 32.9g 2%
Vitamin B6 0.075mg 0.056mg 1%
Magnesium 24mg 19mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 28.1g 32.9g N/A
Tryptophan 0.252mg 0.099mg 0%
Threonine 0.451mg 0.289mg 0%
Isoleucine 0.425mg 0.362mg 0%
Leucine 0.64mg 0.63mg 0%
Lysine 0.592mg 0.384mg 0%
Methionine 0.143mg 0.179mg 0%
Phenylalanine 0.451mg 0.395mg 0%
Valine 0.599mg 0.409mg 0%
Histidine 0.241mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g 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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +46.8%
Contains more WaterWater +36.7%
Contains more FatsFats +1466.7%
Contains more CarbsCarbs +17.1%
Contains more OtherOther +55%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +1404.7%
Contains more Poly. FatPolyunsaturated fat +3799.4%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.