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  6. Flax seeds vs. Winged bean

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

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How are Flax seeds and Winged bean different?

  • Flax seeds are 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 seeds is 105% higher.
  • Flax seeds contain 36 times more Selenium than Winged bean. While Flax seeds contain 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 seeds 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.
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +1533.3%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +186.5%
Contains more ZincZinc +212.2%
Contains more PhosphorusPhosphorus +1326.7%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +366.5%
Contains more SeleniumSelenium +3528.6%
Contains more CopperCopper +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" 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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +333.8%
Contains more Vitamin B3Vitamin B3 +87.8%
Contains more Vitamin B5Vitamin B5 +749.1%
Contains more Vitamin B6Vitamin B6 +530.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +357.9%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.149mg
~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
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 +57.7%
Contains more FatsFats +4584.4%
Contains more OtherOther +85.5%
Contains more WaterWater +724.7%
~equal in Carbs ~28.1g

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
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 +3116.7%
Contains more Poly. FatPolyunsaturated fat +16411.5%
Contains less Sat. FatSaturated Fat -93.9%

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 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 seeds Winged bean Opinion
Calories 534kcal 148kcal Flax seeds
Protein 18.29g 11.6g Flax seeds
Fats 42.16g 0.9g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 28.1g Winged bean
Carbs 28.88g 28.1g Flax seeds
Magnesium 392mg 24mg Flax seeds
Calcium 255mg 30mg Flax seeds
Potassium 813mg 586mg Flax seeds
Iron 5.73mg 2mg Flax seeds
Sugar 1.55g Winged bean
Fiber 27.3g Flax seeds
Copper 1.22mg 1.386mg Winged bean
Zinc 4.34mg 1.39mg Flax seeds
Phosphorus 642mg 45mg Flax seeds
Sodium 30mg 35mg Flax seeds
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.532mg Flax seeds
Selenium 25.4µg 0.7µg Flax seeds
Vitamin B1 1.644mg 0.379mg Flax seeds
Vitamin B2 0.161mg 0.149mg Flax seeds
Vitamin B3 3.08mg 1.64mg Flax seeds
Vitamin B5 0.985mg 0.116mg Flax seeds
Vitamin B6 0.473mg 0.075mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 19µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.222g Winged bean
Monounsaturated Fat 7.527g 0.234g Flax seeds
Polyunsaturated fat 28.73g 0.174g Flax seeds
Tryptophan 0.297mg 0.252mg Flax seeds
Threonine 0.766mg 0.451mg Flax seeds
Isoleucine 0.896mg 0.425mg Flax seeds
Leucine 1.235mg 0.64mg Flax seeds
Lysine 0.862mg 0.592mg Flax seeds
Methionine 0.37mg 0.143mg Flax seeds
Phenylalanine 0.957mg 0.451mg Flax seeds
Valine 1.072mg 0.599mg 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 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
62%
Flax seeds
15%
Winged bean
Minerals Daily Need Coverage Score
191%
Flax seeds
75%
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 seeds
Flax seeds contains less Sodium (difference - 5mg)
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 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.