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  6. Almond vs. Winged bean

Almond vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between Almond and Winged bean

  • Almond has more Vitamin B2, Manganese, Phosphorus, Magnesium, Calcium, Iron, and Zinc, however, Winged bean is richer in Copper, and Vitamin B1.
  • Almond covers your daily Vitamin B2 needs 76% more than Winged bean.
  • Winged bean has 17 times less Saturated Fat than Almond. Almond has 3.802g of Saturated Fat, while Winged bean has 0.222g.

Specific food types used in this comparison are Nuts, almonds and Winged bean tuber, raw.

Infographic

Almond 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.
Almond
Almond
9
:
1
Winged bean
Winged bean
Contains more Calcium +796.7%
Contains more Iron +85.5%
Contains more Magnesium +1025%
Contains more Phosphorus +968.9%
Contains more Potassium +25.1%
Contains less Sodium -97.1%
Contains more Zinc +124.5%
Contains more Manganese +309.6%
Contains more Selenium +485.7%
Contains more Copper +34.4%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
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 +796.7%
Contains more Iron +85.5%
Contains more Magnesium +1025%
Contains more Phosphorus +968.9%
Contains more Potassium +25.1%
Contains less Sodium -97.1%
Contains more Zinc +124.5%
Contains more Manganese +309.6%
Contains more Selenium +485.7%
Contains more Copper +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.
Almond
Almond
8
:
1
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin B2 +663.8%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B5 +306%
Contains more Vitamin B6 +82.7%
Contains more Folate +131.6%
Contains more Vitamin B1 +84.9%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
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 A +∞%
Contains more Vitamin B2 +663.8%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B5 +306%
Contains more Vitamin B6 +82.7%
Contains more Folate +131.6%
Contains more Vitamin B1 +84.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Winged bean
Winged bean
Contains more Protein +82.3%
Contains more Fats +5447.8%
Contains more Other +48%
Contains more Carbs +30.4%
Contains more Water +1201.6%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +82.3%
Contains more Fats +5447.8%
Contains more Other +48%
Contains more Carbs +30.4%
Contains more Water +1201.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +13383.3%
Contains more Polyunsaturated fat +6985.6%
Contains less Saturated Fat -94.2%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 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 +13383.3%
Contains more Polyunsaturated fat +6985.6%
Contains less Saturated 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.
Almond Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond Winged bean Opinion
Net carbs 9.05g 28.1g Winged bean
Protein 21.15g 11.6g Almond
Fats 49.93g 0.9g Almond
Carbs 21.55g 28.1g Winged bean
Calories 579kcal 148kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Winged bean
Fiber 12.5g Almond
Calcium 269mg 30mg Almond
Iron 3.71mg 2mg Almond
Magnesium 270mg 24mg Almond
Phosphorus 481mg 45mg Almond
Potassium 733mg 586mg Almond
Sodium 1mg 35mg Almond
Zinc 3.12mg 1.39mg Almond
Copper 1.031mg 1.386mg Winged bean
Manganese 2.179mg 0.532mg Almond
Selenium 4.1µg 0.7µg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg Almond
Vitamin B1 0.205mg 0.379mg Winged bean
Vitamin B2 1.138mg 0.149mg Almond
Vitamin B3 3.618mg 1.64mg Almond
Vitamin B5 0.471mg 0.116mg Almond
Vitamin B6 0.137mg 0.075mg Almond
Folate 44µg 19µg Almond
Tryptophan 0.211mg 0.252mg Winged bean
Threonine 0.601mg 0.451mg Almond
Isoleucine 0.751mg 0.425mg Almond
Leucine 1.473mg 0.64mg Almond
Lysine 0.568mg 0.592mg Winged bean
Methionine 0.157mg 0.143mg Almond
Phenylalanine 1.132mg 0.451mg Almond
Valine 0.855mg 0.599mg Almond
Histidine 0.539mg 0.241mg Almond
Trans Fat 0.015g 0g Winged bean
Saturated Fat 3.802g 0.222g Winged bean
Monounsaturated Fat 31.551g 0.234g Almond
Polyunsaturated fat 12.329g 0.174g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
17%
Winged bean
Minerals Daily Need Coverage Score
142%
Almond
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.58g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.9)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond 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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.