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  6. Brazil nut vs. Winged bean

Brazil nut vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between brazil nut and winged bean?

  • Brazil nut is higher in selenium, phosphorus, magnesium, copper, manganese, zinc, vitamin B1, and calcium; however, winged bean is richer in vitamin B2.
  • Brazil nut's daily need coverage for selenium is 3484% more.
  • Winged bean contains 73 times less saturated fat than brazil nut. Brazil nut contains 16.134g of saturated fat, while winged bean contains 0.222g.
  • Brazil nut has a lower glycemic index (10) than winged bean (32).

We used Nuts, brazilnuts, dried, unblanched and Winged bean tuber, raw types in this article.

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 +1466.7%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +21.5%
Contains more CopperCopper +25.8%
Contains more ZincZinc +192.1%
Contains more PhosphorusPhosphorus +1511.1%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +129.9%
Contains more SeleniumSelenium +273757.1%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 B1Vitamin B1 +62.8%
Contains more Vitamin B5Vitamin B5 +58.6%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more FolateFolate +15.8%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +325.7%
Contains more Vitamin B3Vitamin B3 +455.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Winged bean DV% diff.
Selenium 1917µg 0.7µg 3484%
Polyunsaturated fat 24.399g 0.174g 162%
Fats 67.1g 0.9g 102%
Phosphorus 725mg 45mg 97%
Magnesium 376mg 24mg 84%
Saturated fat 16.134g 0.222g 72%
Monounsaturated fat 23.879g 0.234g 59%
Copper 1.743mg 1.386mg 40%
Vitamin E 5.65mg 38%
Manganese 1.223mg 0.532mg 30%
Fiber 7.5g 30%
Calories 659kcal 148kcal 26%
Zinc 4.06mg 1.39mg 24%
Vitamin B1 0.617mg 0.379mg 20%
Calcium 160mg 30mg 13%
Vitamin B2 0.035mg 0.149mg 9%
Vitamin B3 0.295mg 1.64mg 8%
Carbs 11.74g 28.1g 5%
Iron 2.43mg 2mg 5%
Protein 14.32g 11.6g 5%
Choline 28.8mg 5%
Vitamin B6 0.101mg 0.075mg 2%
Potassium 659mg 586mg 2%
Sodium 3mg 35mg 1%
Vitamin C 0.7mg 0mg 1%
Folate 22µg 19µg 1%
Vitamin B5 0.184mg 0.116mg 1%
Net carbs 4.24g 28.1g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0.252mg 0%
Threonine 0.365mg 0.451mg 0%
Isoleucine 0.518mg 0.425mg 0%
Leucine 1.19mg 0.64mg 0%
Lysine 0.49mg 0.592mg 0%
Methionine 1.124mg 0.143mg 0%
Phenylalanine 0.639mg 0.451mg 0%
Valine 0.76mg 0.599mg 0%
Histidine 0.409mg 0.241mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 +23.4%
Contains more FatsFats +7355.6%
Contains more OtherOther +71%
Contains more CarbsCarbs +139.4%
Contains more WaterWater +1578.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 +10104.7%
Contains more Poly. FatPolyunsaturated fat +13922.4%
Contains less Sat. FatSaturated fat -98.6%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.