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Walnut vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between Walnut and Winged bean

  • Walnut is richer than Winged bean in Manganese, Phosphorus, Vitamin B6, Magnesium, Copper, Folate, Zinc, Iron, and Vitamin B5.
  • Daily need coverage for Manganese from Walnut is 125% higher.
  • Walnut contains 28 times more Saturated Fat than Winged bean. Walnut contains 6.126g of Saturated Fat, while Winged bean contains 0.222g.

Food types used in this article are Nuts, walnuts, english and Winged bean tuber, raw.

Infographic

Walnut 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.
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +558.3%
Contains more CalciumCalcium +226.7%
Contains more IronIron +45.5%
Contains more CopperCopper +14.4%
Contains more ZincZinc +122.3%
Contains more PhosphorusPhosphorus +668.9%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +541.7%
Contains more SeleniumSelenium +600%
Contains more PotassiumPotassium +32.9%

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.
Walnut
8
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +391.4%
Contains more Vitamin B6Vitamin B6 +616%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +415.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B3Vitamin B3 +45.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.149mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +31.3%
Contains more FatsFats +7145.6%
Contains more CarbsCarbs +105%
Contains more WaterWater +1310.3%
Contains more OtherOther +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +3717.5%
Contains more Poly. FatPolyunsaturated fat +27011.5%
Contains less Sat. FatSaturated Fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Winged bean Opinion
Calories 654kcal 148kcal Walnut
Protein 15.23g 11.6g Walnut
Fats 65.21g 0.9g Walnut
Vitamin C 1.3mg 0mg Walnut
Net carbs 7.01g 28.1g Winged bean
Carbs 13.71g 28.1g Winged bean
Magnesium 158mg 24mg Walnut
Calcium 98mg 30mg Walnut
Potassium 441mg 586mg Winged bean
Iron 2.91mg 2mg Walnut
Sugar 2.61g Winged bean
Fiber 6.7g Walnut
Copper 1.586mg 1.386mg Walnut
Zinc 3.09mg 1.39mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 45mg Walnut
Sodium 2mg 35mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A 1µg 0µg Walnut
Vitamin E 0.7mg Walnut
Manganese 3.414mg 0.532mg Walnut
Selenium 4.9µg 0.7µg Walnut
Vitamin B1 0.341mg 0.379mg Winged bean
Vitamin B2 0.15mg 0.149mg Walnut
Vitamin B3 1.125mg 1.64mg Winged bean
Vitamin B5 0.57mg 0.116mg Walnut
Vitamin B6 0.537mg 0.075mg Walnut
Vitamin K 2.7µg Walnut
Folate 98µg 19µg Walnut
Choline 39.2mg Walnut
Saturated Fat 6.126g 0.222g Winged bean
Monounsaturated Fat 8.933g 0.234g Walnut
Polyunsaturated fat 47.174g 0.174g Walnut
Tryptophan 0.17mg 0.252mg Winged bean
Threonine 0.596mg 0.451mg Walnut
Isoleucine 0.625mg 0.425mg Walnut
Leucine 1.17mg 0.64mg Walnut
Lysine 0.424mg 0.592mg Winged bean
Methionine 0.236mg 0.143mg Walnut
Phenylalanine 0.711mg 0.451mg Walnut
Valine 0.753mg 0.599mg Walnut
Histidine 0.391mg 0.241mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
32%
Walnut
15%
Winged bean
Minerals Daily Need Coverage Score
152%
Walnut
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 5.904g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $4.5)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.