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Flour vs Winged bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (difference - 0.27g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 43)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.067g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Flour Winged bean
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flour 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
39
Flour
12
Winged bean
Mineral Summary Score
22
Flour
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
Flour
3
:
Contains more Iron +132%
Contains more Phosphorus +140%
Contains less Sodium -94.3%
Contains more Calcium +100%
Contains more Potassium +447.7%
Contains more Copper +862.5%
Contains more Zinc +98.6%
Equal in Magnesium - 24
Contains more Iron +132%
Contains more Phosphorus +140%
Contains less Sodium -94.3%
Contains more Calcium +100%
Contains more Potassium +447.7%
Contains more Copper +862.5%
Contains more Zinc +98.6%
Equal in Magnesium - 24

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
Flour
7
:
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +231.5%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +277.6%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B6 +70.5%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +231.5%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +277.6%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B6 +70.5%

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
62%
Flour
70%
Winged bean
Carbohydrates
76%
Flour
28%
Winged bean
Fats
5%
Flour
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 Flour Winged bean Opinion
Calories 364 148 Flour
Protein 10.33 11.6 Winged bean
Fats 0.98 0.9 Flour
Vitamin C 0 0
Carbs 76.31 28.1 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 2 Flour
Calcium 15 30 Winged bean
Potassium 107 586 Winged bean
Magnesium 22 24 Winged bean
Sugars 0.27 Flour
Fiber 2.7 Flour
Copper 0.144 1.386 Winged bean
Zinc 0.7 1.39 Winged bean
Starch
Phosphorus 108 45 Flour
Sodium 2 35 Flour
Vitamin A 0 0
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.785 0.379 Flour
Vitamin B2 0.494 0.149 Flour
Vitamin B3 5.904 1.64 Flour
Vitamin B5 0.438 0.116 Flour
Vitamin B6 0.044 0.075 Winged bean
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folic acid (B9) 154 0 Flour
Trans Fat 0 Flour
Saturated Fat 0.155 0.222 Flour
Monounsaturated Fat 0.087 0.234 Winged bean
Polyunsaturated fat 0.413 0.174 Flour
Tryptophan 0.127 0.252 Winged bean
Threonine 0.281 0.451 Winged bean
Isoleucine 0.357 0.425 Winged bean
Leucine 0.71 0.64 Flour
Lysine 0.228 0.592 Winged bean
Methionine 0.183 0.143 Flour
Phenylalanine 0.52 0.451 Flour
Valine 0.415 0.599 Winged bean
Histidine 0.23 0.241 Winged bean
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.