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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.
Contains more Calcium +226.7%
Contains more Iron +45.5%
Contains more Magnesium +558.3%
Contains more Phosphorus +668.9%
Contains less Sodium -94.3%
Contains more Zinc +122.3%
Contains more Copper +14.4%
Contains more Manganese +541.7%
Contains more Selenium +600%
Contains more Potassium +32.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +226.7%
Contains more Iron +45.5%
Contains more Magnesium +558.3%
Contains more Phosphorus +668.9%
Contains less Sodium -94.3%
Contains more Zinc +122.3%
Contains more Copper +14.4%
Contains more Manganese +541.7%
Contains more Selenium +600%
Contains more Potassium +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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +391.4%
Contains more Vitamin B6 +616%
Contains more Folate +415.8%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +45.8%
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 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +391.4%
Contains more Vitamin B6 +616%
Contains more Folate +415.8%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +45.8%
Equal in Vitamin B2 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +31.3%
Contains more Fats +7145.6%
Contains more Carbs +105%
Contains more Water +1310.3%
Contains more Other +12.4%
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 Protein +31.3%
Contains more Fats +7145.6%
Contains more Carbs +105%
Contains more Water +1310.3%
Contains more Other +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3717.5%
Contains more Polyunsaturated fat +27011.5%
Contains less Saturated Fat -96.4%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +3717.5%
Contains more Polyunsaturated fat +27011.5%
Contains less Saturated 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
Net carbs 7.01g 28.1g Winged bean
Protein 15.23g 11.6g Walnut
Fats 65.21g 0.9g Walnut
Carbs 13.71g 28.1g Winged bean
Calories 654kcal 148kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Winged bean
Fiber 6.7g Walnut
Calcium 98mg 30mg Walnut
Iron 2.91mg 2mg Walnut
Magnesium 158mg 24mg Walnut
Phosphorus 346mg 45mg Walnut
Potassium 441mg 586mg Winged bean
Sodium 2mg 35mg Walnut
Zinc 3.09mg 1.39mg Walnut
Copper 1.586mg 1.386mg Walnut
Manganese 3.414mg 0.532mg Walnut
Selenium 4.9µg 0.7µg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg Walnut
Vitamin C 1.3mg 0mg 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
Folate 98µg 19µg Walnut
Vitamin K 2.7µg 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
Saturated Fat 6.126g 0.222g Winged bean
Monounsaturated Fat 8.933g 0.234g Walnut
Polyunsaturated fat 47.174g 0.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
17%
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.