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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
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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" 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 Copper +862.5%
Contains more Zinc +98.6%
Equal in Magnesium - 24
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +132%
Contains more Phosphorus +140%
Contains less Sodium -94.3%
Contains more Calcium +100%
Contains more Potassium +447.7%
Contains more Copper +862.5%
Contains more Zinc +98.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Flour Winged bean Opinion
Calories 364 148 Flour
Protein 10.33 11.6 Winged bean
Fats 0.98 0.9 Flour
Vitamin C 0 0
Carbs 76.31 28.1 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 2 Flour
Calcium 15 30 Winged bean
Potassium 107 586 Winged bean
Magnesium 22 24 Winged bean
Sugar 0.27 Winged bean
Fiber 2.7 Flour
Copper 0.144 1.386 Winged bean
Zinc 0.7 1.39 Winged bean
Starch
Phosphorus 108 45 Flour
Sodium 2 35 Flour
Vitamin A 0 0
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.785 0.379 Flour
Vitamin B2 0.494 0.149 Flour
Vitamin B3 5.904 1.64 Flour
Vitamin B5 0.438 0.116 Flour
Vitamin B6 0.044 0.075 Winged bean
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folate 183 19 Flour
Trans Fat 0 Flour
Saturated Fat 0.155 0.222 Flour
Monounsaturated Fat 0.087 0.234 Winged bean
Polyunsaturated fat 0.413 0.174 Flour
Tryptophan 0.127 0.252 Winged bean
Threonine 0.281 0.451 Winged bean
Isoleucine 0.357 0.425 Winged bean
Leucine 0.71 0.64 Flour
Lysine 0.228 0.592 Winged bean
Methionine 0.183 0.143 Flour
Phenylalanine 0.52 0.451 Flour
Valine 0.415 0.599 Winged bean
Histidine 0.23 0.241 Winged bean
Fructose

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.