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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" charts 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 Manganese +28.2%
Contains more Selenium +4742.9%
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 Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Iron +132%
Contains more Phosphorus +140%
Contains less Sodium -94.3%
Contains more Manganese +28.2%
Contains more Selenium +4742.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
8
:
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 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +171.6%
Contains more Protein +12.3%
Contains more Water +381.5%
Contains more Other +334.8%
Equal in Fats - 0.9
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 Carbs +171.6%
Contains more Protein +12.3%
Contains more Water +381.5%
Contains more Other +334.8%
Equal in Fats - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.2%
Contains more Polyunsaturated fat +137.4%
Contains more Monounsaturated Fat +169%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -30.2%
Contains more Polyunsaturated fat +137.4%
Contains more Monounsaturated Fat +169%

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 bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals 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
Sugar 0.27g Winged bean
Fiber 2.7g 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
Manganese 0.682mg 0.532mg Flour
Selenium 33.9µg 0.7µg Flour
Vitamin E 0.06mg Flour
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
Choline 10.4mg Flour
Vitamin K 0.3µg 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
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

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
46%
Flour
15%
Winged bean
Minerals Daily Need Coverage Score
59%
Flour
75%
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 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.