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Flax vs Winged bean - In-Depth Nutrition Comparison

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How are Flax and Winged bean different?

  • Flax is higher in Vitamin B1, Magnesium, Phosphorus, Manganese, Iron, Selenium, Vitamin B6, Zinc, and Calcium, however Winged bean is richer in Copper.
  • Daily need coverage for Vitamin B1 from Flax is 105% higher.
  • Flax contains 36 times more Selenium than Winged bean. While Flax contains 25.4µg of Selenium, Winged bean contains only 0.7µg.

Seeds, flaxseed and Winged bean tuber, raw are the varieties used in this article.

Infographic

Flax vs Winged bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +750%
Contains more Iron +186.5%
Contains more Magnesium +1533.3%
Contains more Phosphorus +1326.7%
Contains more Potassium +38.7%
Contains less Sodium -14.3%
Contains more Zinc +212.2%
Contains more Copper +13.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +750%
Contains more Iron +186.5%
Contains more Magnesium +1533.3%
Contains more Phosphorus +1326.7%
Contains more Potassium +38.7%
Contains less Sodium -14.3%
Contains more Zinc +212.2%
Contains more Copper +13.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
9
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +333.8%
Contains more Vitamin B3 +87.8%
Contains more Vitamin B5 +749.1%
Contains more Vitamin B6 +530.7%
Contains more Folate +357.9%
Equal in Vitamin B2 - 0.149
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 C +∞%
Contains more Vitamin B1 +333.8%
Contains more Vitamin B3 +87.8%
Contains more Vitamin B5 +749.1%
Contains more Vitamin B6 +530.7%
Contains more Folate +357.9%
Equal in Vitamin B2 - 0.149

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Winged bean Opinion
Net carbs 1.58g 28.1g Winged bean
Protein 18.29g 11.6g Flax
Fats 42.16g 0.9g Flax
Carbs 28.88g 28.1g Flax
Calories 534kcal 148kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Winged bean
Fiber 27.3g g Flax
Calcium 255mg 30mg Flax
Iron 5.73mg 2mg Flax
Magnesium 392mg 24mg Flax
Phosphorus 642mg 45mg Flax
Potassium 813mg 586mg Flax
Sodium 30mg 35mg Flax
Zinc 4.34mg 1.39mg Flax
Copper 1.22mg 1.386mg Winged bean
Vitamin A 0IU 0IU
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.379mg Flax
Vitamin B2 0.161mg 0.149mg Flax
Vitamin B3 3.08mg 1.64mg Flax
Vitamin B5 0.985mg 0.116mg Flax
Vitamin B6 0.473mg 0.075mg Flax
Folate 87µg 19µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.252mg Flax
Threonine 0.766mg 0.451mg Flax
Isoleucine 0.896mg 0.425mg Flax
Leucine 1.235mg 0.64mg Flax
Lysine 0.862mg 0.592mg Flax
Methionine 0.37mg 0.143mg Flax
Phenylalanine 0.957mg 0.451mg Flax
Valine 1.072mg 0.599mg Flax
Histidine 0.472mg 0.241mg Flax
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.222g Winged bean
Monounsaturated Fat 7.527g 0.234g Flax
Polyunsaturated fat 28.73g 0.174g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
17
Winged bean
Mineral Summary Score
181
Flax
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
70%
Winged bean
Carbohydrates
29%
Flax
28%
Winged bean
Fats
195%
Flax
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.441g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.5)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.