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  6. Macadamia vs. Winged bean

Macadamia vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between macadamia and winged bean

  • Macadamia has more manganese, vitamin B1, magnesium, iron, phosphorus, vitamin B6, and vitamin B5; however, winged bean is richer in copper and potassium.
  • Macadamia covers your daily manganese needs 156% more than winged bean.
  • Winged bean has 54 times less saturated fat than macadamia. Macadamia has 12.061g of saturated fat, while winged bean has 0.222g.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of macadamia is 10.

Specific food types used in this comparison are Nuts, macadamia nuts, raw and Winged bean tuber, raw.

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +441.7%
Contains more CalciumCalcium +183.3%
Contains more IronIron +84.5%
Contains more PhosphorusPhosphorus +317.8%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +676.5%
Contains more SeleniumSelenium +414.3%
Contains more PotassiumPotassium +59.2%
Contains more CopperCopper +83.3%
~equal in Zinc ~1.39mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 +215.3%
Contains more Vitamin B3Vitamin B3 +50.8%
Contains more Vitamin B5Vitamin B5 +553.4%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more FolateFolate +72.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.149mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Macadamia Winged bean DV% diff.
Manganese 4.131mg 0.532mg 156%
Monounsaturated fat 58.877g 0.234g 147%
Fats 75.77g 0.9g 115%
Copper 0.756mg 1.386mg 70%
Vitamin B1 1.195mg 0.379mg 68%
Saturated fat 12.061g 0.222g 54%
Fiber 8.6g 34%
Calories 718kcal 148kcal 29%
Magnesium 130mg 24mg 25%
Iron 3.69mg 2mg 21%
Phosphorus 188mg 45mg 20%
Vitamin B6 0.275mg 0.075mg 15%
Vitamin B5 0.758mg 0.116mg 13%
Polyunsaturated fat 1.502g 0.174g 9%
Protein 7.91g 11.6g 7%
Potassium 368mg 586mg 6%
Calcium 85mg 30mg 6%
Vitamin B3 2.473mg 1.64mg 5%
Selenium 3.6µg 0.7µg 5%
Carbs 13.82g 28.1g 5%
Vitamin E 0.54mg 4%
Folate 11µg 19µg 2%
Sodium 5mg 35mg 1%
Vitamin B2 0.162mg 0.149mg 1%
Zinc 1.3mg 1.39mg 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 5.22g 28.1g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0.252mg 0%
Threonine 0.37mg 0.451mg 0%
Isoleucine 0.314mg 0.425mg 0%
Leucine 0.602mg 0.64mg 0%
Lysine 0.018mg 0.592mg 0%
Methionine 0.023mg 0.143mg 0%
Phenylalanine 0.665mg 0.451mg 0%
Valine 0.363mg 0.599mg 0%
Histidine 0.195mg 0.241mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 FatsFats +8318.9%
Contains more ProteinProtein +46.6%
Contains more CarbsCarbs +103.3%
Contains more WaterWater +4120.6%
Contains more OtherOther +75.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +25061.1%
Contains more Poly. FatPolyunsaturated fat +763.2%
Contains less Sat. FatSaturated fat -98.2%

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.