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  6. Hazelnut vs. Winged bean

Hazelnut vs. Winged bean — In-Depth Nutrition Comparison

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How are Hazelnut and Winged bean different?

  • Hazelnut has more Manganese, Copper, Vitamin B6, Phosphorus, Iron, Magnesium, Folate, Vitamin B1, and Vitamin B5 than Winged bean.
  • Daily need coverage for Manganese from Hazelnut is 245% higher.
  • Hazelnut contains 20 times more Saturated Fat than Winged bean. While Hazelnut contains 4.464g of Saturated Fat, Winged bean contains only 0.222g.

Nuts, hazelnuts or filberts and Winged bean tuber, raw are the varieties used in this article.

Infographic

Hazelnut 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.
Hazelnut
Hazelnut
10
:
0
Winged bean
Winged bean
Contains more Calcium +280%
Contains more Iron +135%
Contains more Magnesium +579.2%
Contains more Phosphorus +544.4%
Contains more Potassium +16%
Contains less Sodium -100%
Contains more Zinc +76.3%
Contains more Copper +24.5%
Contains more Manganese +1060.7%
Contains more Selenium +242.9%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
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 +280%
Contains more Iron +135%
Contains more Magnesium +579.2%
Contains more Phosphorus +544.4%
Contains more Potassium +16%
Contains less Sodium -100%
Contains more Zinc +76.3%
Contains more Copper +24.5%
Contains more Manganese +1060.7%
Contains more Selenium +242.9%

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.
Hazelnut
Hazelnut
9
:
1
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B5 +691.4%
Contains more Vitamin B6 +650.7%
Contains more Folate +494.7%
Contains more Vitamin B2 +31.9%
Equal in Vitamin B3 - 1.64
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
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 C +∞%
Contains more Vitamin B1 +69.7%
Contains more Vitamin B5 +691.4%
Contains more Vitamin B6 +650.7%
Contains more Folate +494.7%
Contains more Vitamin B2 +31.9%
Equal in Vitamin B3 - 1.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
3
:
2
Winged bean
Winged bean
Contains more Protein +28.9%
Contains more Fats +6650%
Contains more Other +14.5%
Contains more Carbs +68.3%
Contains more Water +981%
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +28.9%
Contains more Fats +6650%
Contains more Other +14.5%
Contains more Carbs +68.3%
Contains more Water +981%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +19409.4%
Contains more Polyunsaturated fat +4451.7%
Contains less Saturated Fat -95%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 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 +19409.4%
Contains more Polyunsaturated fat +4451.7%
Contains less Saturated Fat -95%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut 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 Hazelnut Winged bean Opinion
Net carbs 7g 28.1g Winged bean
Protein 14.95g 11.6g Hazelnut
Fats 60.75g 0.9g Hazelnut
Carbs 16.7g 28.1g Winged bean
Calories 628kcal 148kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Winged bean
Fiber 9.7g Hazelnut
Calcium 114mg 30mg Hazelnut
Iron 4.7mg 2mg Hazelnut
Magnesium 163mg 24mg Hazelnut
Phosphorus 290mg 45mg Hazelnut
Potassium 680mg 586mg Hazelnut
Sodium 0mg 35mg Hazelnut
Zinc 2.45mg 1.39mg Hazelnut
Copper 1.725mg 1.386mg Hazelnut
Manganese 6.175mg 0.532mg Hazelnut
Selenium 2.4µg 0.7µg Hazelnut
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.379mg Hazelnut
Vitamin B2 0.113mg 0.149mg Winged bean
Vitamin B3 1.8mg 1.64mg Hazelnut
Vitamin B5 0.918mg 0.116mg Hazelnut
Vitamin B6 0.563mg 0.075mg Hazelnut
Folate 113µg 19µg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.193mg 0.252mg Winged bean
Threonine 0.497mg 0.451mg Hazelnut
Isoleucine 0.545mg 0.425mg Hazelnut
Leucine 1.063mg 0.64mg Hazelnut
Lysine 0.42mg 0.592mg Winged bean
Methionine 0.221mg 0.143mg Hazelnut
Phenylalanine 0.663mg 0.451mg Hazelnut
Valine 0.701mg 0.599mg Hazelnut
Histidine 0.432mg 0.241mg Hazelnut
Saturated Fat 4.464g 0.222g Winged bean
Monounsaturated Fat 45.652g 0.234g Hazelnut
Polyunsaturated fat 7.92g 0.174g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
71%
Hazelnut
17%
Winged bean
Minerals Daily Need Coverage Score
197%
Hazelnut
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 4.242g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.7)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.