Almonds vs. Winged bean — In-Depth Nutrition Comparison
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Significant differences between almonds and winged bean
- Almonds have more vitamin B2, manganese, phosphorus, magnesium, calcium, iron, and zinc; however, winged bean is richer in copper and vitamin B1.
- Almonds cover your daily vitamin B2 needs 76% more than winged bean.
- Winged bean has 17 times less saturated fat than almonds. Almonds have 3.802g of saturated fat, while winged bean has 0.222g.
- Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of almonds is 0.
Specific food types used in this comparison are Nuts, almonds and Winged bean tuber, raw.
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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 MagnesiumMagnesium | +1025% |
| Contains more CalciumCalcium | +796.7% |
| Contains more PotassiumPotassium | +25.1% |
| Contains more IronIron | +85.5% |
| Contains more ZincZinc | +124.5% |
| Contains more PhosphorusPhosphorus | +968.9% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +309.6% |
| Contains more SeleniumSelenium | +485.7% |
| Contains more CopperCopper | +34.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +663.8% |
| Contains more Vitamin B3Vitamin B3 | +120.6% |
| Contains more Vitamin B5Vitamin B5 | +306% |
| Contains more Vitamin B6Vitamin B6 | +82.7% |
| Contains more FolateFolate | +131.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +84.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more ProteinProtein | +82.3% |
| Contains more FatsFats | +5447.8% |
| Contains more OtherOther | +48% |
| Contains more CarbsCarbs | +30.4% |
| Contains more WaterWater | +1201.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains more Mono. FatMonounsaturated fat | +13383.3% |
| Contains more Poly. FatPolyunsaturated fat | +6985.6% |
| Contains less Sat. FatSaturated fat | -94.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Polyunsaturated fat | 12.329g | 0.174g | 81% |
| Monounsaturated fat | 31.551g | 0.234g | 78% |
| Vitamin B2 | 1.138mg | 0.149mg | 76% |
| Fats | 49.93g | 0.9g | 75% |
| Manganese | 2.179mg | 0.532mg | 72% |
| Phosphorus | 481mg | 45mg | 62% |
| Magnesium | 270mg | 24mg | 59% |
| Fiber | 12.5g | 50% | |
| Copper | 1.031mg | 1.386mg | 39% |
| Calcium | 269mg | 30mg | 24% |
| Calories | 579kcal | 148kcal | 22% |
| Iron | 3.71mg | 2mg | 21% |
| Protein | 21.15g | 11.6g | 19% |
| Zinc | 3.12mg | 1.39mg | 16% |
| Saturated fat | 3.802g | 0.222g | 16% |
| Vitamin B1 | 0.205mg | 0.379mg | 15% |
| Vitamin B3 | 3.618mg | 1.64mg | 12% |
| Choline | 52.1mg | 9% | |
| Vitamin B5 | 0.471mg | 0.116mg | 7% |
| Selenium | 4.1µg | 0.7µg | 6% |
| Folate | 44µg | 19µg | 6% |
| Vitamin B6 | 0.137mg | 0.075mg | 5% |
| Potassium | 733mg | 586mg | 4% |
| Carbs | 21.55g | 28.1g | 2% |
| Sodium | 1mg | 35mg | 1% |
| Net carbs | 9.05g | 28.1g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.252mg | 0% |
| Threonine | 0.601mg | 0.451mg | 0% |
| Isoleucine | 0.751mg | 0.425mg | 0% |
| Leucine | 1.473mg | 0.64mg | 0% |
| Lysine | 0.568mg | 0.592mg | 0% |
| Methionine | 0.157mg | 0.143mg | 0% |
| Phenylalanine | 1.132mg | 0.451mg | 0% |
| Valine | 0.855mg | 0.599mg | 0% |
| Histidine | 0.539mg | 0.241mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
15%
Minerals Daily Need Coverage Score
142%
75%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 3.58g)
Which food is cheaper?
Winged bean is cheaper (difference - $1.9)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)