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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.

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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 Iron +186.5%
Contains more Calcium +750%
Contains more Potassium +38.7%
Contains more Magnesium +1533.3%
Contains more Zinc +212.2%
Contains more Phosphorus +1326.7%
Contains less Sodium -14.3%
Contains more Copper +13.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +186.5%
Contains more Calcium +750%
Contains more Potassium +38.7%
Contains more Magnesium +1533.3%
Contains more Zinc +212.2%
Contains more Phosphorus +1326.7%
Contains less Sodium -14.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.