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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.

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

Infographic

Millet flour 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.
Millet flour
Millet flour
7
:
3
Winged bean
Winged bean
Contains more Iron +97%
Contains more Magnesium +395.8%
Contains more Phosphorus +533.3%
Contains less Sodium -88.6%
Contains more Zinc +89.2%
Contains more Manganese +88.3%
Contains more Selenium +4571.4%
Contains more Calcium +114.3%
Contains more Potassium +161.6%
Contains more Copper +159.1%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Iron +97%
Contains more Magnesium +395.8%
Contains more Phosphorus +533.3%
Contains less Sodium -88.6%
Contains more Zinc +89.2%
Contains more Manganese +88.3%
Contains more Selenium +4571.4%
Contains more Calcium +114.3%
Contains more Potassium +161.6%
Contains more Copper +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.
Millet flour
Millet flour
7
:
4
Winged bean
Winged bean
Contains more Vitamin B3 +267.1%
Contains more Vitamin B5 +992.2%
Contains more Vitamin B6 +396%
Contains more Folate +121.1%
Contains more Vitamin B2 +104.1%
Equal in Vitamin B1 - 0.379
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
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 B3 +267.1%
Contains more Vitamin B5 +992.2%
Contains more Vitamin B6 +396%
Contains more Folate +121.1%
Contains more Vitamin B2 +104.1%
Equal in Vitamin B1 - 0.379

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet flour
Millet flour
2
:
3
Winged bean
Winged bean
Contains more Fats +372.2%
Contains more Carbs +167.3%
Contains more Water +562.1%
Contains more Other +65.3%
Equal in Protein - 11.6
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 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 Fats +372.2%
Contains more Carbs +167.3%
Contains more Water +562.1%
Contains more Other +65.3%
Equal in Protein - 11.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet flour
Millet flour
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +294.9%
Contains more Polyunsaturated fat +1404.6%
Contains less Saturated Fat -58.6%
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 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 +294.9%
Contains more Polyunsaturated fat +1404.6%
Contains less Saturated Fat -58.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet flour Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour 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
36%
Millet flour
17%
Winged bean
Minerals Daily Need Coverage Score
94%
Millet flour
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.314g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 38)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 31mg)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $0.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.