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  6. Flax seeds vs. Winged beans

Flax seeds vs. Winged beans — In-Depth Nutrition Comparison

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What are the main differences between Flax seeds and Winged beans?

  • Winged beans has less Vitamin B1, Magnesium, Phosphorus, Manganese, Copper, Selenium, Vitamin B6, Zinc, Folate, and Iron than Flax seeds.
  • Flax seeds' daily need coverage for Vitamin B1 is 112% higher.
  • Flax seeds have 10 times more Vitamin B6 than Winged beans. Flax seeds have 0.473mg of Vitamin B6, while Winged beans has 0.047mg.

We used Seeds, flaxseed and Winged beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Flax seeds vs Winged beans 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more MagnesiumMagnesium +625.9%
Contains more CalciumCalcium +79.6%
Contains more PotassiumPotassium +190.4%
Contains more IronIron +32.3%
Contains more CopperCopper +57.8%
Contains more ZincZinc +201.4%
Contains more PhosphorusPhosphorus +319.6%
Contains more ManganeseManganese +107%
Contains more SeleniumSelenium +775.9%
Contains less SodiumSodium -56.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +457.3%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin B3Vitamin B3 +271.1%
Contains more Vitamin B5Vitamin B5 +531.4%
Contains more Vitamin B6Vitamin B6 +906.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +770%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more ProteinProtein +72.2%
Contains more FatsFats +621.9%
Contains more CarbsCarbs +93.3%
Contains more OtherOther +163.1%
Contains more WaterWater +865.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
18% 48% 34%
Saturated Fat: Sat. Fat 0.825 g
Monounsaturated Fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains more Mono. FatMonounsaturated Fat +249.6%
Contains more Poly. FatPolyunsaturated fat +1752.4%
Contains less Sat. FatSaturated Fat -77.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Winged beans Opinion
Calories 534kcal 147kcal Flax seeds
Protein 18.29g 10.62g Flax seeds
Fats 42.16g 5.84g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 14.94g Winged beans
Carbs 28.88g 14.94g Flax seeds
Magnesium 392mg 54mg Flax seeds
Calcium 255mg 142mg Flax seeds
Potassium 813mg 280mg Flax seeds
Iron 5.73mg 4.33mg Flax seeds
Sugar 1.55g Winged beans
Fiber 27.3g Flax seeds
Copper 1.22mg 0.773mg Flax seeds
Zinc 4.34mg 1.44mg Flax seeds
Phosphorus 642mg 153mg Flax seeds
Sodium 30mg 13mg Winged beans
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 1.199mg Flax seeds
Selenium 25.4µg 2.9µg Flax seeds
Vitamin B1 1.644mg 0.295mg Flax seeds
Vitamin B2 0.161mg 0.129mg Flax seeds
Vitamin B3 3.08mg 0.83mg Flax seeds
Vitamin B5 0.985mg 0.156mg Flax seeds
Vitamin B6 0.473mg 0.047mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 10µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.825g Winged beans
Monounsaturated Fat 7.527g 2.153g Flax seeds
Polyunsaturated fat 28.73g 1.551g Flax seeds
Tryptophan 0.297mg 0.233mg Flax seeds
Threonine 0.766mg 0.36mg Flax seeds
Isoleucine 0.896mg 0.448mg Flax seeds
Leucine 1.235mg 0.762mg Flax seeds
Lysine 0.862mg 0.652mg Flax seeds
Methionine 0.37mg 0.109mg Flax seeds
Phenylalanine 0.957mg 0.436mg Flax seeds
Valine 1.072mg 0.467mg Flax seeds
Histidine 0.472mg 0.241mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Winged beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
11%
Winged beans
Minerals Daily Need Coverage Score
191%
Flax seeds
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Winged beans
Winged beans is lower in Saturated Fat (difference - 2.838g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $3)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.