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Seed vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between Seed and Winged bean

  • Seed is higher in Phosphorus, Selenium, Manganese, Magnesium, Iron, Calcium, Vitamin B3, Zinc, and Vitamin B1, yet Winged bean is higher in Copper.
  • Seed covers your daily Phosphorus needs 116% more than Winged bean.
  • Seed contains 79 times more Selenium than Winged bean. While Seed contains 55.2µg of Selenium, Winged bean contains only 0.7µg.

Food varieties used in this article are Seeds, chia seeds, dried and Winged bean tuber, raw.

Infographic

Seed 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.
Seed
Seed
8
:
2
Winged bean
Winged bean
Contains more Calcium +2003.3%
Contains more Iron +286%
Contains more Magnesium +1295.8%
Contains more Phosphorus +1811.1%
Contains less Sodium -54.3%
Contains more Zinc +229.5%
Contains more Manganese +411.8%
Contains more Selenium +7785.7%
Contains more Potassium +44%
Contains more Copper +50%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
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 +2003.3%
Contains more Iron +286%
Contains more Magnesium +1295.8%
Contains more Phosphorus +1811.1%
Contains less Sodium -54.3%
Contains more Zinc +229.5%
Contains more Manganese +411.8%
Contains more Selenium +7785.7%
Contains more Potassium +44%
Contains more Copper +50%

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.
Seed
Seed
7
:
3
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +438.4%
Contains more Folate +157.9%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 +63.6%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +438.4%
Contains more Folate +157.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Winged bean
Winged bean
Contains more Protein +42.6%
Contains more Fats +3315.6%
Contains more Carbs +49.9%
Contains more Other +140%
Contains more Water +889.7%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +42.6%
Contains more Fats +3315.6%
Contains more Carbs +49.9%
Contains more Other +140%
Contains more Water +889.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +886.8%
Contains more Polyunsaturated fat +13500.6%
Contains less Saturated Fat -93.3%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 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 +886.8%
Contains more Polyunsaturated fat +13500.6%
Contains less Saturated Fat -93.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Winged bean
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Seed Winged bean Opinion
Net carbs 7.72g 28.1g Winged bean
Protein 16.54g 11.6g Seed
Fats 30.74g 0.9g Seed
Carbs 42.12g 28.1g Seed
Calories 486kcal 148kcal Seed
Fiber 34.4g Seed
Calcium 631mg 30mg Seed
Iron 7.72mg 2mg Seed
Magnesium 335mg 24mg Seed
Phosphorus 860mg 45mg Seed
Potassium 407mg 586mg Winged bean
Sodium 16mg 35mg Seed
Zinc 4.58mg 1.39mg Seed
Copper 0.924mg 1.386mg Winged bean
Manganese 2.723mg 0.532mg Seed
Selenium 55.2µg 0.7µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.379mg Seed
Vitamin B2 0.17mg 0.149mg Seed
Vitamin B3 8.83mg 1.64mg Seed
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.075mg Winged bean
Folate 49µg 19µg Seed
Tryptophan 0.436mg 0.252mg Seed
Threonine 0.709mg 0.451mg Seed
Isoleucine 0.801mg 0.425mg Seed
Leucine 1.371mg 0.64mg Seed
Lysine 0.97mg 0.592mg Seed
Methionine 0.588mg 0.143mg Seed
Phenylalanine 1.016mg 0.451mg Seed
Valine 0.95mg 0.599mg Seed
Histidine 0.531mg 0.241mg Seed
Trans Fat 0.14g 0g Winged bean
Saturated Fat 3.33g 0.222g Winged bean
Monounsaturated Fat 2.309g 0.234g Seed
Polyunsaturated fat 23.665g 0.174g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Seed
17%
Winged bean
Minerals Daily Need Coverage Score
221%
Seed
75%
Winged bean

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.108g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 17)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.