Flour vs. Winged beans — In-Depth Nutrition Comparison
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What are the differences between flour and winged beans?
- Flour is higher in selenium, folate, vitamin B1, vitamin B3, and vitamin B2, yet winged beans is higher in copper, manganese, calcium, magnesium, and zinc.
- Winged beans's daily need coverage for copper is 70% more.
- Flour has 18 times more folate than winged beans. While flour has 183µg of folate, winged beans has only 10µg.
- The glycemic index of winged beans is lower.
We used Wheat flour, white, all-purpose, enriched, bleached and Winged beans, mature seeds, cooked, boiled, without salt types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -84.6% |
| Contains more SeleniumSelenium | +1069% |
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +846.7% |
| Contains more PotassiumPotassium | +161.7% |
| Contains more CopperCopper | +436.8% |
| Contains more ZincZinc | +105.7% |
| Contains more PhosphorusPhosphorus | +41.7% |
| Contains more ManganeseManganese | +75.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +166.1% |
| Contains more Vitamin B2Vitamin B2 | +282.9% |
| Contains more Vitamin B3Vitamin B3 | +611.3% |
| Contains more Vitamin B5Vitamin B5 | +180.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1730% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
| Contains more CarbsCarbs | +410.8% |
| Contains more FatsFats | +495.9% |
| Contains more WaterWater | +463.7% |
| Contains more OtherOther | +206.5% |
~equal in
Protein
~10.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
Saturated fat:
Sat. Fat
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
| Contains less Sat. FatSaturated fat | -81.2% |
| Contains more Mono. FatMonounsaturated fat | +2374.7% |
| Contains more Poly. FatPolyunsaturated fat | +275.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.144mg | 0.773mg | 70% |
| Selenium | 33.9µg | 2.9µg | 56% |
| Folate | 183µg | 10µg | 43% |
| Vitamin B1 | 0.785mg | 0.295mg | 41% |
| Vitamin B3 | 5.904mg | 0.83mg | 32% |
| Vitamin B2 | 0.494mg | 0.129mg | 28% |
| Manganese | 0.682mg | 1.199mg | 22% |
| Carbs | 76.31g | 14.94g | 20% |
| Calcium | 15mg | 142mg | 13% |
| Calories | 364kcal | 147kcal | 11% |
| Fiber | 2.7g | 11% | |
| Magnesium | 22mg | 54mg | 8% |
| Polyunsaturated fat | 0.413g | 1.551g | 8% |
| Fats | 0.98g | 5.84g | 7% |
| Zinc | 0.7mg | 1.44mg | 7% |
| Phosphorus | 108mg | 153mg | 6% |
| Vitamin B5 | 0.438mg | 0.156mg | 6% |
| Potassium | 107mg | 280mg | 5% |
| Monounsaturated fat | 0.087g | 2.153g | 5% |
| Iron | 4.64mg | 4.33mg | 4% |
| Saturated fat | 0.155g | 0.825g | 3% |
| Choline | 10.4mg | 2% | |
| Protein | 10.33g | 10.62g | 1% |
| Net carbs | 73.61g | 14.94g | N/A |
| Sugar | 0.27g | N/A | |
| Sodium | 2mg | 13mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin B6 | 0.044mg | 0.047mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.127mg | 0.233mg | 0% |
| Threonine | 0.281mg | 0.36mg | 0% |
| Isoleucine | 0.357mg | 0.448mg | 0% |
| Leucine | 0.71mg | 0.762mg | 0% |
| Lysine | 0.228mg | 0.652mg | 0% |
| Methionine | 0.183mg | 0.109mg | 0% |
| Phenylalanine | 0.52mg | 0.436mg | 0% |
| Valine | 0.415mg | 0.467mg | 0% |
| Histidine | 0.23mg | 0.241mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
11%
Minerals Daily Need Coverage Score
59%
80%
Comparison summary
Which food is lower in Sugar?
Winged beans is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Winged beans is lower in glycemic index (difference - 40)
Which food is cheaper?
Winged beans is cheaper (difference - $1)
Which food is richer in minerals?
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Flour contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.67g)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)