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Seed vs Winged bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.108g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 17)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Winged bean
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Seed
12
Winged bean
Mineral Summary Score
137
Seed
46
Winged bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
Contains more Iron +286%
Contains more Calcium +2003.3%
Contains more Magnesium +1295.8%
Contains more Zinc +229.5%
Contains more Phosphorus +1811.1%
Contains less Sodium -54.3%
Contains more Potassium +44%
Contains more Copper +50%
Contains more Iron +286%
Contains more Calcium +2003.3%
Contains more Magnesium +1295.8%
Contains more Zinc +229.5%
Contains more Phosphorus +1811.1%
Contains less Sodium -54.3%
Contains more Potassium +44%
Contains more Copper +50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +438.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +438.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
99%
Seed
70%
Winged bean
Carbohydrates
42%
Seed
28%
Winged bean
Fats
142%
Seed
4%
Winged bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seed Winged bean Opinion
Calories 486 148 Seed
Protein 16.54 11.6 Seed
Fats 30.74 0.9 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 28.1 Seed
Cholesterol 0 0
Vitamin D 0 Winged bean
Iron 7.72 2 Seed
Calcium 631 30 Seed
Potassium 407 586 Winged bean
Magnesium 335 24 Seed
Sugars
Fiber 34.4 Seed
Copper 0.924 1.386 Winged bean
Zinc 4.58 1.39 Seed
Starch
Phosphorus 860 45 Seed
Sodium 16 35 Seed
Vitamin A 54 0 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Winged bean
Vitamin B1 0.62 0.379 Seed
Vitamin B2 0.17 0.149 Seed
Vitamin B3 8.83 1.64 Seed
Vitamin B5 0.116 Winged bean
Vitamin B6 0.075 Winged bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 Winged bean
Trans Fat 0.14 0 Winged bean
Saturated Fat 3.33 0.222 Winged bean
Monounsaturated Fat 2.309 0.234 Seed
Polyunsaturated fat 23.665 0.174 Seed
Tryptophan 0.436 0.252 Seed
Threonine 0.709 0.451 Seed
Isoleucine 0.801 0.425 Seed
Leucine 1.371 0.64 Seed
Lysine 0.97 0.592 Seed
Methionine 0.588 0.143 Seed
Phenylalanine 1.016 0.451 Seed
Valine 0.95 0.599 Seed
Histidine 0.531 0.241 Seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.