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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, vitamin B2, and carbs, yet winged beans is higher in copper, manganese, calcium, and magnesium.
  • 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.

Infographic

Flour vs Winged beans infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
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%
~equal in Iron ~4.33mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Flour
Flour
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.047mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Winged beans 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%
Protein per 100 calories 2.8g 7.2g N/A
Calories per 10 g protein 352kcal 138kcal N/A
Weight per 100 calories 27g 68g N/A
Unsaturated / Saturated Fat ratio 3.2 4.5 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 CarbsCarbs +410.8%
Contains more FatsFats +495.9%
Contains more WaterWater +463.7%
~equal in Protein ~10.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
18% 48% 34%
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%

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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.