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Flour vs Winged bean - In-Depth Nutrition Comparison

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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +132%
Contains more Phosphorus +140%
Contains less Sodium -94.3%
Contains more Calcium +100%
Contains more Potassium +447.7%
Contains more Zinc +98.6%
Contains more Copper +862.5%
Equal in Magnesium - 24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Iron +132%
Contains more Phosphorus +140%
Contains less Sodium -94.3%
Contains more Calcium +100%
Contains more Potassium +447.7%
Contains more Zinc +98.6%
Contains more Copper +862.5%
Equal in Magnesium - 24

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flour
7
:
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +231.5%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +277.6%
Contains more Folate +863.2%
Contains more Vitamin B6 +70.5%
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%
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 B1 +107.1%
Contains more Vitamin B2 +231.5%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +277.6%
Contains more Folate +863.2%
Contains more Vitamin B6 +70.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Winged bean
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 bean Opinion
Net carbs 73.61g 28.1g Flour
Protein 10.33g 11.6g Winged bean
Fats 0.98g 0.9g Flour
Carbs 76.31g 28.1g Flour
Calories 364kcal 148kcal Flour
Starch g g
Fructose g g
Sugar 0.27g g Winged bean
Fiber 2.7g g Flour
Calcium 15mg 30mg Winged bean
Iron 4.64mg 2mg Flour
Magnesium 22mg 24mg Winged bean
Phosphorus 108mg 45mg Flour
Potassium 107mg 586mg Winged bean
Sodium 2mg 35mg Flour
Zinc 0.7mg 1.39mg Winged bean
Copper 0.144mg 1.386mg Winged bean
Vitamin A 0IU 0IU
Vitamin E 0.06mg mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.785mg 0.379mg Flour
Vitamin B2 0.494mg 0.149mg Flour
Vitamin B3 5.904mg 1.64mg Flour
Vitamin B5 0.438mg 0.116mg Flour
Vitamin B6 0.044mg 0.075mg Winged bean
Folate 183µg 19µg Flour
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Flour
Tryptophan 0.127mg 0.252mg Winged bean
Threonine 0.281mg 0.451mg Winged bean
Isoleucine 0.357mg 0.425mg Winged bean
Leucine 0.71mg 0.64mg Flour
Lysine 0.228mg 0.592mg Winged bean
Methionine 0.183mg 0.143mg Flour
Phenylalanine 0.52mg 0.451mg Flour
Valine 0.415mg 0.599mg Winged bean
Histidine 0.23mg 0.241mg Winged bean
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 0.222g Flour
Monounsaturated Fat 0.087g 0.234g Winged bean
Polyunsaturated fat 0.413g 0.174g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Flour
17
Winged bean
Mineral Summary Score
40
Flour
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Flour
70%
Winged bean
Carbohydrates
76%
Flour
28%
Winged bean
Fats
5%
Flour
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 40)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.067g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.