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  6. Flax vs. Winged bean

Flax vs. Winged bean — In-Depth Nutrition Comparison

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How are Flax and Winged bean different?

  • Flax is higher in Vitamin B1, Magnesium, Phosphorus, Manganese, Iron, Selenium, Vitamin B6, Zinc, and Calcium, however, Winged bean is richer in Copper.
  • Daily need coverage for Vitamin B1 from Flax is 105% higher.
  • Flax contains 36 times more Selenium than Winged bean. While Flax contains 25.4µg of Selenium, Winged bean contains only 0.7µg.

Seeds, flaxseed and Winged bean tuber, raw are the varieties used in this article.

Infographic

Flax 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.
Flax
Flax
9
:
1
Winged bean
Winged bean
Contains more Calcium +750%
Contains more Iron +186.5%
Contains more Magnesium +1533.3%
Contains more Phosphorus +1326.7%
Contains more Potassium +38.7%
Contains less Sodium -14.3%
Contains more Zinc +212.2%
Contains more Manganese +366.5%
Contains more Selenium +3528.6%
Contains more Copper +13.6%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
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 +750%
Contains more Iron +186.5%
Contains more Magnesium +1533.3%
Contains more Phosphorus +1326.7%
Contains more Potassium +38.7%
Contains less Sodium -14.3%
Contains more Zinc +212.2%
Contains more Manganese +366.5%
Contains more Selenium +3528.6%
Contains more Copper +13.6%

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.
Flax
Flax
9
:
0
Winged bean
Winged bean
Contains more Vitamin C +∞%
Contains more Vitamin B1 +333.8%
Contains more Vitamin B3 +87.8%
Contains more Vitamin B5 +749.1%
Contains more Vitamin B6 +530.7%
Contains more Folate +357.9%
Equal in Vitamin B2 - 0.149
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 +333.8%
Contains more Vitamin B3 +87.8%
Contains more Vitamin B5 +749.1%
Contains more Vitamin B6 +530.7%
Contains more Folate +357.9%
Equal in Vitamin B2 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Winged bean
Winged bean
Contains more Protein +57.7%
Contains more Fats +4584.4%
Contains more Other +85.5%
Contains more Water +724.7%
Equal in Carbs - 28.1
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +57.7%
Contains more Fats +4584.4%
Contains more Other +85.5%
Contains more Water +724.7%
Equal in Carbs - 28.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +3116.7%
Contains more Polyunsaturated fat +16411.5%
Contains less Saturated Fat -93.9%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 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 +3116.7%
Contains more Polyunsaturated fat +16411.5%
Contains less Saturated Fat -93.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Winged bean Opinion
Net carbs 1.58g 28.1g Winged bean
Protein 18.29g 11.6g Flax
Fats 42.16g 0.9g Flax
Carbs 28.88g 28.1g Flax
Calories 534kcal 148kcal Flax
Sugar 1.55g Winged bean
Fiber 27.3g Flax
Calcium 255mg 30mg Flax
Iron 5.73mg 2mg Flax
Magnesium 392mg 24mg Flax
Phosphorus 642mg 45mg Flax
Potassium 813mg 586mg Flax
Sodium 30mg 35mg Flax
Zinc 4.34mg 1.39mg Flax
Copper 1.22mg 1.386mg Winged bean
Manganese 2.482mg 0.532mg Flax
Selenium 25.4µg 0.7µg Flax
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.379mg Flax
Vitamin B2 0.161mg 0.149mg Flax
Vitamin B3 3.08mg 1.64mg Flax
Vitamin B5 0.985mg 0.116mg Flax
Vitamin B6 0.473mg 0.075mg Flax
Folate 87µg 19µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.252mg Flax
Threonine 0.766mg 0.451mg Flax
Isoleucine 0.896mg 0.425mg Flax
Leucine 1.235mg 0.64mg Flax
Lysine 0.862mg 0.592mg Flax
Methionine 0.37mg 0.143mg Flax
Phenylalanine 0.957mg 0.451mg Flax
Valine 1.072mg 0.599mg Flax
Histidine 0.472mg 0.241mg Flax
Saturated Fat 3.663g 0.222g Winged bean
Monounsaturated Fat 7.527g 0.234g Flax
Polyunsaturated fat 28.73g 0.174g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63%
Flax
17%
Winged bean
Minerals Daily Need Coverage Score
191%
Flax
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.441g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.5)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.