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  6. Flour vs. Winged beans

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.

We used Wheat flour, white, all-purpose, enriched, bleached and Winged beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Flour vs Winged beans 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.
Flour
Flour
3
:
7
Winged beans
Winged beans
Contains less Sodium -84.6%
Contains more Selenium +1069%
Contains more Calcium +846.7%
Contains more Magnesium +145.5%
Contains more Phosphorus +41.7%
Contains more Potassium +161.7%
Contains more Zinc +105.7%
Contains more Copper +436.8%
Contains more Manganese +75.8%
Equal in Iron - 4.33
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains less Sodium -84.6%
Contains more Selenium +1069%
Contains more Calcium +846.7%
Contains more Magnesium +145.5%
Contains more Phosphorus +41.7%
Contains more Potassium +161.7%
Contains more Zinc +105.7%
Contains more Copper +436.8%
Contains more Manganese +75.8%
Equal in Iron - 4.33

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.
Flour
Flour
7
:
1
Winged beans
Winged beans
Contains more Vitamin B1 +166.1%
Contains more Vitamin B2 +282.9%
Contains more Vitamin B3 +611.3%
Contains more Vitamin B5 +180.8%
Contains more Folate +1730%
Equal in Vitamin B6 - 0.047
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Winged beans
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% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin B1 +166.1%
Contains more Vitamin B2 +282.9%
Contains more Vitamin B3 +611.3%
Contains more Vitamin B5 +180.8%
Contains more Folate +1730%
Equal in Vitamin B6 - 0.047

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
:
4
Winged beans
Winged beans
Contains more Carbs +410.8%
Contains more Fats +495.9%
Contains more Water +463.7%
Contains more Other +206.5%
Equal in Protein - 10.62
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Carbs +410.8%
Contains more Fats +495.9%
Contains more Water +463.7%
Contains more Other +206.5%
Equal in Protein - 10.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -81.2%
Contains more Monounsaturated Fat +2374.7%
Contains more Polyunsaturated fat +275.5%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -81.2%
Contains more Monounsaturated Fat +2374.7%
Contains more Polyunsaturated 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.
Flour Winged beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Winged beans Opinion
Net carbs 73.61g 14.94g Flour
Protein 10.33g 10.62g Winged beans
Fats 0.98g 5.84g Winged beans
Carbs 76.31g 14.94g Flour
Calories 364kcal 147kcal Flour
Sugar 0.27g Winged beans
Fiber 2.7g Flour
Calcium 15mg 142mg Winged beans
Iron 4.64mg 4.33mg Flour
Magnesium 22mg 54mg Winged beans
Phosphorus 108mg 153mg Winged beans
Potassium 107mg 280mg Winged beans
Sodium 2mg 13mg Flour
Zinc 0.7mg 1.44mg Winged beans
Copper 0.144mg 0.773mg Winged beans
Manganese 0.682mg 1.199mg Winged beans
Selenium 33.9µg 2.9µg Flour
Vitamin E 0.06mg Flour
Vitamin B1 0.785mg 0.295mg Flour
Vitamin B2 0.494mg 0.129mg Flour
Vitamin B3 5.904mg 0.83mg Flour
Vitamin B5 0.438mg 0.156mg Flour
Vitamin B6 0.044mg 0.047mg Winged beans
Folate 183µg 10µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.233mg Winged beans
Threonine 0.281mg 0.36mg Winged beans
Isoleucine 0.357mg 0.448mg Winged beans
Leucine 0.71mg 0.762mg Winged beans
Lysine 0.228mg 0.652mg Winged beans
Methionine 0.183mg 0.109mg Flour
Phenylalanine 0.52mg 0.436mg Flour
Valine 0.415mg 0.467mg Winged beans
Histidine 0.23mg 0.241mg Winged beans
Saturated Fat 0.155g 0.825g Flour
Monounsaturated Fat 0.087g 2.153g Winged beans
Polyunsaturated fat 0.413g 1.551g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Winged beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
50%
Flour
12%
Winged beans
Minerals Daily Need Coverage Score
59%
Flour
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 40)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.67g)
Which food is richer in vitamins?
Flour
Flour 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.