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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 for 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.
  • Hazelnut has a lower glycemic index (15) than winged bean (32).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +579.2%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +16%
Contains more IronIron +135%
Contains more CopperCopper +24.5%
Contains more ZincZinc +76.3%
Contains more PhosphorusPhosphorus +544.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1060.7%
Contains more SeleniumSelenium +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.
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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +69.7%
Contains more Vitamin B5Vitamin B5 +691.4%
Contains more Vitamin B6Vitamin B6 +650.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +494.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +31.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.64mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hazelnut Winged bean DV% diff.
Manganese 6.175mg 0.532mg 245%
Monounsaturated fat 45.652g 0.234g 114%
Vitamin E 15.03mg 100%
Fats 60.75g 0.9g 92%
Polyunsaturated fat 7.92g 0.174g 52%
Fiber 9.7g 39%
Vitamin B6 0.563mg 0.075mg 38%
Copper 1.725mg 1.386mg 38%
Phosphorus 290mg 45mg 35%
Iron 4.7mg 2mg 34%
Magnesium 163mg 24mg 33%
Calories 628kcal 148kcal 24%
Folate 113µg 19µg 24%
Vitamin B1 0.643mg 0.379mg 22%
Saturated fat 4.464g 0.222g 19%
Vitamin B5 0.918mg 0.116mg 16%
Vitamin K 14.2µg 12%
Zinc 2.45mg 1.39mg 10%
Choline 45.6mg 8%
Calcium 114mg 30mg 8%
Vitamin C 6.3mg 0mg 7%
Protein 14.95g 11.6g 7%
Carbs 16.7g 28.1g 4%
Potassium 680mg 586mg 3%
Selenium 2.4µg 0.7µg 3%
Vitamin B2 0.113mg 0.149mg 3%
Sodium 0mg 35mg 2%
Vitamin B3 1.8mg 1.64mg 1%
Net carbs 7g 28.1g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.193mg 0.252mg 0%
Threonine 0.497mg 0.451mg 0%
Isoleucine 0.545mg 0.425mg 0%
Leucine 1.063mg 0.64mg 0%
Lysine 0.42mg 0.592mg 0%
Methionine 0.221mg 0.143mg 0%
Phenylalanine 0.663mg 0.451mg 0%
Valine 0.701mg 0.599mg 0%
Histidine 0.432mg 0.241mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +28.9%
Contains more FatsFats +6650%
Contains more OtherOther +14.5%
Contains more CarbsCarbs +68.3%
Contains more WaterWater +981%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +19409.4%
Contains more Poly. FatPolyunsaturated fat +4451.7%
Contains less Sat. FatSaturated fat -95%

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.