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Winged bean vs Flax - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (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 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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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

Which food is preferable in case of diets?

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

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
12
Winged bean
44
Flax
Mineral Summary Score
46
Winged bean
125
Flax

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
:
7
Flax
Contains more Copper +13.6%
Contains more Iron +186.5%
Contains more Calcium +750%
Contains more Potassium +38.7%
Contains more Magnesium +1533.3%
Contains more Zinc +212.2%
Contains more Phosphorus +1326.7%
Contains less Sodium -14.3%
Contains more Copper +13.6%
Contains more Iron +186.5%
Contains more Calcium +750%
Contains more Potassium +38.7%
Contains more Magnesium +1533.3%
Contains more Zinc +212.2%
Contains more Phosphorus +1326.7%
Contains less Sodium -14.3%

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
:
8
Flax
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%
Equal in Vitamin B2 - 0.161
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%
Equal in Vitamin B2 - 0.161

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
70%
Winged bean
110%
Flax
Carbohydrates
28%
Winged bean
29%
Flax
Fats
4%
Winged bean
195%
Flax

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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 Winged bean Flax Opinion
Calories 148 534 Flax
Protein 11.6 18.29 Flax
Fats 0.9 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 28.1 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 2 5.73 Flax
Calcium 30 255 Flax
Potassium 586 813 Flax
Magnesium 24 392 Flax
Sugars 1.55 Flax
Fiber 27.3 Flax
Copper 1.386 1.22 Winged bean
Zinc 1.39 4.34 Flax
Starch
Phosphorus 45 642 Flax
Sodium 35 30 Flax
Vitamin A 0 0
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.379 1.644 Flax
Vitamin B2 0.149 0.161 Flax
Vitamin B3 1.64 3.08 Flax
Vitamin B5 0.116 0.985 Flax
Vitamin B6 0.075 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 0.222 3.663 Winged bean
Monounsaturated Fat 0.234 7.527 Flax
Polyunsaturated fat 0.174 28.73 Flax
Tryptophan 0.252 0.297 Flax
Threonine 0.451 0.766 Flax
Isoleucine 0.425 0.896 Flax
Leucine 0.64 1.235 Flax
Lysine 0.592 0.862 Flax
Methionine 0.143 0.37 Flax
Phenylalanine 0.451 0.957 Flax
Valine 0.599 1.072 Flax
Histidine 0.241 0.472 Flax
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.