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  6. Millet flour vs. Winged bean

Millet flour vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between millet flour and winged bean?

  • Millet flour is richer in selenium, phosphorus, vitamin B3, iron, vitamin B5, vitamin B6, magnesium, manganese, and zinc, while winged bean is higher in copper.
  • Winged bean's daily need coverage for copper is 95% higher.
  • Winged bean has 47 times less selenium than millet flour. Millet flour has 32.7µg of selenium, while winged bean has 0.7µg.
  • Millet flour has a higher glycemic index (70) than winged bean (32).

We used Millet flour and Winged bean tuber, raw types in this comparison.

Infographic

Millet flour vs Winged bean infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +395.8%
Contains more IronIron +97%
Contains more ZincZinc +89.2%
Contains more PhosphorusPhosphorus +533.3%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +88.3%
Contains more SeleniumSelenium +4571.4%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +161.6%
Contains more CopperCopper +159.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +267.1%
Contains more Vitamin B5Vitamin B5 +992.2%
Contains more Vitamin B6Vitamin B6 +396%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +121.1%
Contains more Vitamin B2Vitamin B2 +104.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.379mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet flour Winged bean DV% diff.
Copper 0.535mg 1.386mg 95%
Selenium 32.7µg 0.7µg 58%
Phosphorus 285mg 45mg 34%
Starch 69.88g 29%
Vitamin B3 6.02mg 1.64mg 27%
Iron 3.94mg 2mg 24%
Vitamin B6 0.372mg 0.075mg 23%
Magnesium 119mg 24mg 23%
Vitamin B5 1.267mg 0.116mg 23%
Manganese 1.002mg 0.532mg 20%
Polyunsaturated fat 2.618g 0.174g 16%
Carbs 75.12g 28.1g 16%
Fiber 3.5g 14%
Calories 382kcal 148kcal 12%
Zinc 2.63mg 1.39mg 11%
Potassium 224mg 586mg 11%
Folate 42µg 19µg 6%
Vitamin B2 0.073mg 0.149mg 6%
Fats 4.25g 0.9g 5%
Vitamin B1 0.413mg 0.379mg 3%
Calcium 14mg 30mg 2%
Monounsaturated fat 0.924g 0.234g 2%
Protein 10.75g 11.6g 2%
Vitamin K 0.8µg 1%
Saturated fat 0.536g 0.222g 1%
Sodium 4mg 35mg 1%
Vitamin E 0.11mg 1%
Net carbs 71.62g 28.1g N/A
Sugar 1.66g N/A
Trans fat 0.002g 0g N/A
Tryptophan 0.17mg 0.252mg 0%
Threonine 0.354mg 0.451mg 0%
Isoleucine 0.473mg 0.425mg 0%
Leucine 1.537mg 0.64mg 0%
Lysine 0.144mg 0.592mg 0%
Methionine 0.319mg 0.143mg 0%
Phenylalanine 0.675mg 0.451mg 0%
Valine 0.584mg 0.599mg 0%
Histidine 0.257mg 0.241mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
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 FatsFats +372.2%
Contains more CarbsCarbs +167.3%
Contains more WaterWater +562.1%
Contains more OtherOther +65.3%
~equal in Protein ~11.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
35% 37% 28%
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 +294.9%
Contains more Poly. FatPolyunsaturated fat +1404.6%
Contains less Sat. FatSaturated fat -58.6%

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.