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Peanut vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between Peanut and Winged bean?

  • Peanut is richer in Vitamin B3, Manganese, Folate, Phosphorus, Magnesium, Vitamin B5, Iron, and Vitamin B1, while Winged bean is higher in Copper.
  • Peanut's daily need coverage for Vitamin B3 is 65% higher.
  • Winged bean has 28 times less Saturated Fat than Peanut. Peanut has 6.279g of Saturated Fat, while Winged bean has 0.222g.

We used Peanuts, all types, raw and Winged bean tuber, raw types in this comparison.

Infographic

Peanut 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.
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 +600%
Contains more CalciumCalcium +206.7%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +129%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +735.6%
Contains less SodiumSodium -48.6%
Contains more ManganeseManganese +263.5%
Contains more SeleniumSelenium +928.6%
Contains more CopperCopper +21.2%

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.
Peanut
7
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +68.9%
Contains more Vitamin B3Vitamin B3 +635.7%
Contains more Vitamin B5Vitamin B5 +1423.3%
Contains more Vitamin B6Vitamin B6 +364%
Contains more FolateFolate +1163.2%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +10.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 +122.4%
Contains more FatsFats +5371.1%
Contains more OtherOther +16.5%
Contains more CarbsCarbs +74.2%
Contains more WaterWater +783.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 +10338.5%
Contains more Poly. FatPolyunsaturated fat +8841.4%
Contains less Sat. FatSaturated Fat -96.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut 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 Peanut Winged bean Opinion
Calories 567kcal 148kcal Peanut
Protein 25.8g 11.6g Peanut
Fats 49.24g 0.9g Peanut
Net carbs 7.63g 28.1g Winged bean
Carbs 16.13g 28.1g Winged bean
Magnesium 168mg 24mg Peanut
Calcium 92mg 30mg Peanut
Potassium 705mg 586mg Peanut
Iron 4.58mg 2mg Peanut
Sugar 4.72g Winged bean
Fiber 8.5g Peanut
Copper 1.144mg 1.386mg Winged bean
Zinc 3.27mg 1.39mg Peanut
Phosphorus 376mg 45mg Peanut
Sodium 18mg 35mg Peanut
Vitamin E 8.33mg Peanut
Manganese 1.934mg 0.532mg Peanut
Selenium 7.2µg 0.7µg Peanut
Vitamin B1 0.64mg 0.379mg Peanut
Vitamin B2 0.135mg 0.149mg Winged bean
Vitamin B3 12.066mg 1.64mg Peanut
Vitamin B5 1.767mg 0.116mg Peanut
Vitamin B6 0.348mg 0.075mg Peanut
Folate 240µg 19µg Peanut
Choline 52.5mg Peanut
Saturated Fat 6.279g 0.222g Winged bean
Monounsaturated Fat 24.426g 0.234g Peanut
Polyunsaturated fat 15.558g 0.174g Peanut
Tryptophan 0.25mg 0.252mg Winged bean
Threonine 0.883mg 0.451mg Peanut
Isoleucine 0.907mg 0.425mg Peanut
Leucine 1.672mg 0.64mg Peanut
Lysine 0.926mg 0.592mg Peanut
Methionine 0.317mg 0.143mg Peanut
Phenylalanine 1.377mg 0.451mg Peanut
Valine 1.082mg 0.599mg Peanut
Histidine 0.652mg 0.241mg Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
75%
Peanut
15%
Winged bean
Minerals Daily Need Coverage Score
131%
Peanut
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 6.057g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.3)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut 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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.