Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flour
  5. Compare
  6. Flour vs. Winged bean

Flour vs. Winged bean — In-Depth Nutrition Comparison

Compare

Significant differences between flour and winged bean

  • Flour has more selenium, folate, vitamin B1, iron, vitamin B3, vitamin B2, phosphorus, and manganese; however, winged bean is richer in copper and potassium.
  • Winged bean covers your daily copper needs 138% more than flour.
  • Winged bean has 48 times less selenium than flour. Flour has 33.9µg of selenium, while winged bean has 0.7µg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of winged bean is 32.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Winged bean tuber, raw.

Infographic

Flour 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.
Flour
Flour
5
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more IronIron +132%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +28.2%
Contains more SeleniumSelenium +4742.9%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +447.7%
Contains more CopperCopper +862.5%
Contains more ZincZinc +98.6%
~equal in Magnesium ~24mg

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
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +231.5%
Contains more Vitamin B3Vitamin B3 +260%
Contains more Vitamin B5Vitamin B5 +277.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +863.2%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +70.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Winged bean DV% diff.
Copper 0.144mg 1.386mg 138%
Selenium 33.9µg 0.7µg 60%
Folate 183µg 19µg 41%
Vitamin B1 0.785mg 0.379mg 34%
Iron 4.64mg 2mg 33%
Vitamin B2 0.494mg 0.149mg 27%
Vitamin B3 5.904mg 1.64mg 27%
Carbs 76.31g 28.1g 16%
Potassium 107mg 586mg 14%
Calories 364kcal 148kcal 11%
Fiber 2.7g 11%
Phosphorus 108mg 45mg 9%
Manganese 0.682mg 0.532mg 7%
Vitamin B5 0.438mg 0.116mg 6%
Zinc 0.7mg 1.39mg 6%
Protein 10.33g 11.6g 3%
Polyunsaturated fat 0.413g 0.174g 2%
Calcium 15mg 30mg 2%
Choline 10.4mg 2%
Vitamin B6 0.044mg 0.075mg 2%
Sodium 2mg 35mg 1%
Fats 0.98g 0.9g 0%
Net carbs 73.61g 28.1g N/A
Magnesium 22mg 24mg 0%
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.222g 0%
Monounsaturated fat 0.087g 0.234g 0%
Tryptophan 0.127mg 0.252mg 0%
Threonine 0.281mg 0.451mg 0%
Isoleucine 0.357mg 0.425mg 0%
Leucine 0.71mg 0.64mg 0%
Lysine 0.228mg 0.592mg 0%
Methionine 0.183mg 0.143mg 0%
Phenylalanine 0.52mg 0.451mg 0%
Valine 0.415mg 0.599mg 0%
Histidine 0.23mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 CarbsCarbs +171.6%
Contains more ProteinProtein +12.3%
Contains more WaterWater +381.5%
Contains more OtherOther +334.8%
~equal in Fats ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 less Sat. FatSaturated fat -30.2%
Contains more Poly. FatPolyunsaturated fat +137.4%
Contains more Mono. FatMonounsaturated fat +169%

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 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.