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  6. Winged beans vs. Seed

Winged beans vs. Seed — In-Depth Nutrition Comparison

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Important differences between Winged beans and Seed

  • Winged beans has less Phosphorus, Selenium, Magnesium, Manganese, Vitamin B3, Calcium, Iron, Zinc, Vitamin B1, and Copper.
  • Seed's daily need coverage for Phosphorus is 101% more.

The food varieties used in the comparison are Winged beans, mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried.

Infographic

Winged beans vs Seed 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.
Winged beans
Winged beans
1
:
9
Seed
Seed
Contains less Sodium -18.8%
Contains more Calcium +344.4%
Contains more Iron +78.3%
Contains more Magnesium +520.4%
Contains more Phosphorus +462.1%
Contains more Potassium +45.4%
Contains more Zinc +218.1%
Contains more Copper +19.5%
Contains more Manganese +127.1%
Contains more Selenium +1803.4%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -18.8%
Contains more Calcium +344.4%
Contains more Iron +78.3%
Contains more Magnesium +520.4%
Contains more Phosphorus +462.1%
Contains more Potassium +45.4%
Contains more Zinc +218.1%
Contains more Copper +19.5%
Contains more Manganese +127.1%
Contains more Selenium +1803.4%

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.
Winged beans
Winged beans
3
:
7
Seed
Seed
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +110.2%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +963.9%
Contains more Folate +390%
Winged beans
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% 74% 30% 16% 10% 11% 8% 0% 0%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +110.2%
Contains more Vitamin B2 +31.8%
Contains more Vitamin B3 +963.9%
Contains more Folate +390%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged beans
Winged beans
1
:
4
Seed
Seed
Contains more Water +1058.4%
Contains more Protein +55.7%
Contains more Fats +426.4%
Contains more Carbs +181.9%
Contains more Other +240.4%
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1058.4%
Contains more Protein +55.7%
Contains more Fats +426.4%
Contains more Carbs +181.9%
Contains more Other +240.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged beans
Winged beans
1
:
2
Seed
Seed
Contains less Saturated Fat -75.2%
Contains more Polyunsaturated fat +1425.8%
Equal in Monounsaturated Fat - 2.309
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -75.2%
Contains more Polyunsaturated fat +1425.8%
Equal in Monounsaturated Fat - 2.309

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged beans Seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winged beans Seed Opinion
Net carbs 14.94g 7.72g Winged beans
Protein 10.62g 16.54g Seed
Fats 5.84g 30.74g Seed
Carbs 14.94g 42.12g Seed
Calories 147kcal 486kcal Seed
Fiber 34.4g Seed
Calcium 142mg 631mg Seed
Iron 4.33mg 7.72mg Seed
Magnesium 54mg 335mg Seed
Phosphorus 153mg 860mg Seed
Potassium 280mg 407mg Seed
Sodium 13mg 16mg Winged beans
Zinc 1.44mg 4.58mg Seed
Copper 0.773mg 0.924mg Seed
Manganese 1.199mg 2.723mg Seed
Selenium 2.9µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.295mg 0.62mg Seed
Vitamin B2 0.129mg 0.17mg Seed
Vitamin B3 0.83mg 8.83mg Seed
Vitamin B5 0.156mg Winged beans
Vitamin B6 0.047mg Winged beans
Folate 10µg 49µg Seed
Tryptophan 0.233mg 0.436mg Seed
Threonine 0.36mg 0.709mg Seed
Isoleucine 0.448mg 0.801mg Seed
Leucine 0.762mg 1.371mg Seed
Lysine 0.652mg 0.97mg Seed
Methionine 0.109mg 0.588mg Seed
Phenylalanine 0.436mg 1.016mg Seed
Valine 0.467mg 0.95mg Seed
Histidine 0.241mg 0.531mg Seed
Trans Fat 0g 0.14g Winged beans
Saturated Fat 0.825g 3.33g Winged beans
Monounsaturated Fat 2.153g 2.309g Seed
Polyunsaturated fat 1.551g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Winged beans
35%
Seed
Minerals Daily Need Coverage Score
80%
Winged beans
221%
Seed

Comparison summary

Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Winged beans
Winged beans is lower in Saturated Fat (difference - 2.505g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.