Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Brazil nut
  5. Compare
  6. Brazil nut vs. Winged bean

Brazil nut vs. Winged bean — In-Depth Nutrition Comparison

Compare

What are the differences between Brazil nut and Winged bean?

  • Brazil nut is higher in Selenium, Phosphorus, Magnesium, Copper, Manganese, Zinc, Vitamin B1, and Calcium, however, Winged bean is richer in Vitamin B2.
  • Brazil nut's daily need coverage for Selenium is 3484% more.
  • Winged bean contains 73 times less Saturated Fat than Brazil nut. Brazil nut contains 16.134g of Saturated Fat, while Winged bean contains 0.222g.

We used Nuts, brazilnuts, dried, unblanched and Winged bean tuber, raw types in this article.

Infographic

Brazil nut vs Winged bean 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.
Brazil nut
Brazil nut
10
:
0
Winged bean
Winged bean
Contains more Calcium +433.3%
Contains more Iron +21.5%
Contains more Magnesium +1466.7%
Contains more Phosphorus +1511.1%
Contains more Potassium +12.5%
Contains less Sodium -91.4%
Contains more Zinc +192.1%
Contains more Copper +25.8%
Contains more Manganese +129.9%
Contains more Selenium +273757.1%
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +433.3%
Contains more Iron +21.5%
Contains more Magnesium +1466.7%
Contains more Phosphorus +1511.1%
Contains more Potassium +12.5%
Contains less Sodium -91.4%
Contains more Zinc +192.1%
Contains more Copper +25.8%
Contains more Manganese +129.9%
Contains more Selenium +273757.1%

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.
Brazil nut
Brazil nut
7
:
2
Winged bean
Winged bean
Contains more Vitamin C +∞%
Contains more Vitamin B1 +62.8%
Contains more Vitamin B5 +58.6%
Contains more Vitamin B6 +34.7%
Contains more Folate +15.8%
Contains more Vitamin B2 +325.7%
Contains more Vitamin B3 +455.9%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +62.8%
Contains more Vitamin B5 +58.6%
Contains more Vitamin B6 +34.7%
Contains more Folate +15.8%
Contains more Vitamin B2 +325.7%
Contains more Vitamin B3 +455.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
3
:
2
Winged bean
Winged bean
Contains more Protein +23.4%
Contains more Fats +7355.6%
Contains more Other +71%
Contains more Carbs +139.4%
Contains more Water +1578.4%
Brazil nut
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +23.4%
Contains more Fats +7355.6%
Contains more Other +71%
Contains more Carbs +139.4%
Contains more Water +1578.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +10104.7%
Contains more Polyunsaturated fat +13922.4%
Contains less Saturated Fat -98.6%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +10104.7%
Contains more Polyunsaturated fat +13922.4%
Contains less Saturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brazil nut Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Winged bean Opinion
Net carbs 4.24g 28.1g Winged bean
Protein 14.32g 11.6g Brazil nut
Fats 67.1g 0.9g Brazil nut
Carbs 11.74g 28.1g Winged bean
Calories 659kcal 148kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g Winged bean
Fiber 7.5g Brazil nut
Calcium 160mg 30mg Brazil nut
Iron 2.43mg 2mg Brazil nut
Magnesium 376mg 24mg Brazil nut
Phosphorus 725mg 45mg Brazil nut
Potassium 659mg 586mg Brazil nut
Sodium 3mg 35mg Brazil nut
Zinc 4.06mg 1.39mg Brazil nut
Copper 1.743mg 1.386mg Brazil nut
Manganese 1.223mg 0.532mg Brazil nut
Selenium 1917µg 0.7µg Brazil nut
Vitamin E 5.65mg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 0.379mg Brazil nut
Vitamin B2 0.035mg 0.149mg Winged bean
Vitamin B3 0.295mg 1.64mg Winged bean
Vitamin B5 0.184mg 0.116mg Brazil nut
Vitamin B6 0.101mg 0.075mg Brazil nut
Folate 22µg 19µg Brazil nut
Tryptophan 0.135mg 0.252mg Winged bean
Threonine 0.365mg 0.451mg Winged bean
Isoleucine 0.518mg 0.425mg Brazil nut
Leucine 1.19mg 0.64mg Brazil nut
Lysine 0.49mg 0.592mg Winged bean
Methionine 1.124mg 0.143mg Brazil nut
Phenylalanine 0.639mg 0.451mg Brazil nut
Valine 0.76mg 0.599mg Brazil nut
Histidine 0.409mg 0.241mg Brazil nut
Saturated Fat 16.134g 0.222g Winged bean
Monounsaturated Fat 23.879g 0.234g Brazil nut
Polyunsaturated fat 24.399g 0.174g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Brazil nut
17%
Winged bean
Minerals Daily Need Coverage Score
1208%
Brazil nut
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 15.912g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.9)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut
Brazil nut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.