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  6. Mixed nuts vs. Winged bean

Mixed nuts vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between mixed nuts and winged bean?

  • Mixed nuts are richer in manganese, selenium, phosphorus, magnesium, vitamin B3, vitamin B6, vitamin B5, and zinc, while winged bean is higher in copper.
  • Mixed nuts' daily need coverage for manganese is 66% higher.
  • Winged bean has 48 times less selenium than mixed nuts. Mixed nuts have 33.9µg of selenium, while winged bean has 0.7µg.
  • Winged bean is lower in saturated fat.

We used Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Winged bean tuber, raw types in this comparison.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +854.2%
Contains more CalciumCalcium +290%
Contains more IronIron +30.5%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +913.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +283.5%
Contains more SeleniumSelenium +4742.9%
Contains more CopperCopper +52.8%
~equal in Potassium ~586mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B3Vitamin B3 +370.1%
Contains more Vitamin B5Vitamin B5 +882.8%
Contains more Vitamin B6Vitamin B6 +369.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +336.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +100.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Winged bean DV% diff.
Polyunsaturated fat 14.612g 0.174g 96%
Fats 53.95g 0.9g 82%
Monounsaturated fat 28.488g 0.234g 71%
Manganese 2.04mg 0.532mg 66%
Selenium 33.9µg 0.7µg 60%
Phosphorus 456mg 45mg 59%
Copper 0.907mg 1.386mg 53%
Vitamin E 7.82mg 52%
Magnesium 229mg 24mg 49%
Saturated fat 8.711g 0.222g 39%
Vitamin B3 7.709mg 1.64mg 38%
Fiber 7g 28%
Calories 607kcal 148kcal 23%
Vitamin B6 0.352mg 0.075mg 21%
Vitamin B5 1.14mg 0.116mg 20%
Zinc 3.36mg 1.39mg 18%
Protein 20.04g 11.6g 17%
Folate 83µg 19µg 16%
Vitamin B1 0.189mg 0.379mg 16%
Choline 52mg 9%
Calcium 117mg 30mg 9%
Iron 2.61mg 2mg 8%
Vitamin K 5.7µg 5%
Vitamin B2 0.196mg 0.149mg 4%
Starch 4.2g 2%
Carbs 21.05g 28.1g 2%
Potassium 632mg 586mg 1%
Sodium 5mg 35mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 28.1g N/A
Sugar 4.15g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.252mg 0%
Threonine 0.703mg 0.451mg 0%
Isoleucine 0.826mg 0.425mg 0%
Leucine 1.656mg 0.64mg 0%
Lysine 0.782mg 0.592mg 0%
Methionine 0.283mg 0.143mg 0%
Phenylalanine 1.182mg 0.451mg 0%
Valine 1.001mg 0.599mg 0%
Histidine 0.572mg 0.241mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 ProteinProtein +72.8%
Contains more FatsFats +5894.4%
Contains more OtherOther +44%
Contains more CarbsCarbs +33.5%
Contains more WaterWater +2659.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +12074.4%
Contains more Poly. FatPolyunsaturated fat +8297.7%
Contains less Sat. FatSaturated fat -97.5%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.