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Peanut vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between Peanut and Winged bean?

  • Peanut is richer in Vitamin B3, Manganese, Folate, Phosphorus, Magnesium, Vitamin B5, Iron, and Vitamin B1, while Winged bean is higher in Copper.
  • Peanut's daily need coverage for Vitamin B3 is 65% higher.
  • Winged bean has 28 times less Saturated Fat than Peanut. Peanut has 6.279g of Saturated Fat, while Winged bean has 0.222g.

We used Peanuts, all types, raw and Winged bean tuber, raw types in this comparison.

Infographic

Peanut 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.
Contains more Calcium +206.7%
Contains more Iron +129%
Contains more Magnesium +600%
Contains more Phosphorus +735.6%
Contains more Potassium +20.3%
Contains less Sodium -48.6%
Contains more Zinc +135.3%
Contains more Manganese +263.5%
Contains more Selenium +928.6%
Contains more Copper +21.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +206.7%
Contains more Iron +129%
Contains more Magnesium +600%
Contains more Phosphorus +735.6%
Contains more Potassium +20.3%
Contains less Sodium -48.6%
Contains more Zinc +135.3%
Contains more Manganese +263.5%
Contains more Selenium +928.6%
Contains more Copper +21.2%

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.
Peanut
7
:
Contains more Vitamin B1 +68.9%
Contains more Vitamin B3 +635.7%
Contains more Vitamin B5 +1423.3%
Contains more Vitamin B6 +364%
Contains more Folate +1163.2%
Contains more Vitamin B2 +10.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
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 B1 +68.9%
Contains more Vitamin B3 +635.7%
Contains more Vitamin B5 +1423.3%
Contains more Vitamin B6 +364%
Contains more Folate +1163.2%
Contains more Vitamin B2 +10.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +122.4%
Contains more Fats +5371.1%
Contains more Other +16.5%
Contains more Carbs +74.2%
Contains more Water +783.1%
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
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 +122.4%
Contains more Fats +5371.1%
Contains more Other +16.5%
Contains more Carbs +74.2%
Contains more Water +783.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10338.5%
Contains more Polyunsaturated fat +8841.4%
Contains less Saturated Fat -96.5%
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +10338.5%
Contains more Polyunsaturated fat +8841.4%
Contains less Saturated Fat -96.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut 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 Peanut Winged bean Opinion
Net carbs 7.63g 28.1g Winged bean
Protein 25.8g 11.6g Peanut
Fats 49.24g 0.9g Peanut
Carbs 16.13g 28.1g Winged bean
Calories 567kcal 148kcal Peanut
Sugar 4.72g Winged bean
Fiber 8.5g Peanut
Calcium 92mg 30mg Peanut
Iron 4.58mg 2mg Peanut
Magnesium 168mg 24mg Peanut
Phosphorus 376mg 45mg Peanut
Potassium 705mg 586mg Peanut
Sodium 18mg 35mg Peanut
Zinc 3.27mg 1.39mg Peanut
Copper 1.144mg 1.386mg Winged bean
Manganese 1.934mg 0.532mg Peanut
Selenium 7.2µg 0.7µg Peanut
Vitamin E 8.33mg Peanut
Vitamin B1 0.64mg 0.379mg Peanut
Vitamin B2 0.135mg 0.149mg Winged bean
Vitamin B3 12.066mg 1.64mg Peanut
Vitamin B5 1.767mg 0.116mg Peanut
Vitamin B6 0.348mg 0.075mg Peanut
Folate 240µg 19µg Peanut
Tryptophan 0.25mg 0.252mg Winged bean
Threonine 0.883mg 0.451mg Peanut
Isoleucine 0.907mg 0.425mg Peanut
Leucine 1.672mg 0.64mg Peanut
Lysine 0.926mg 0.592mg Peanut
Methionine 0.317mg 0.143mg Peanut
Phenylalanine 1.377mg 0.451mg Peanut
Valine 1.082mg 0.599mg Peanut
Histidine 0.652mg 0.241mg Peanut
Saturated Fat 6.279g 0.222g Winged bean
Monounsaturated Fat 24.426g 0.234g Peanut
Polyunsaturated fat 15.558g 0.174g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut 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
79%
Peanut
17%
Winged bean
Minerals Daily Need Coverage Score
131%
Peanut
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 6.057g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.3)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut 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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.