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Winged beans vs. Wheat gluten — In-Depth Nutrition Comparison

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How are winged beans and wheat gluten different?

  • Winged beans is richer in copper, vitamin B1, vitamin B2, magnesium, zinc, potassium, and vitamin B3, while wheat gluten is higher in selenium, phosphorus, and iron.
  • Wheat gluten covers your daily need for selenium, 67% more than winged beans.
  • Wheat gluten has a higher glycemic index (64) than winged beans (32).

Winged beans, mature seeds, cooked, boiled, without salt and Vital wheat gluten types were used in this article.

Infographic

Winged beans vs Wheat gluten 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +116%
Contains more PotassiumPotassium +180%
Contains more CopperCopper +324.7%
Contains more ZincZinc +69.4%
Contains less SodiumSodium -55.2%
Contains more ManganeseManganese +∞%
Contains more IronIron +20.1%
Contains more PhosphorusPhosphorus +69.9%
Contains more SeleniumSelenium +1269%
~equal in Calcium ~142mg

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.
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% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged beans Wheat gluten DV% diff.
Protein 10.62g 75.16g 129%
Selenium 2.9µg 39.7µg 67%
Copper 0.773mg 0.182mg 66%
Manganese 1.199mg 52%
Vitamin B1 0.295mg 0mg 25%
Phosphorus 153mg 260mg 15%
Calories 147kcal 370kcal 11%
Iron 4.33mg 5.2mg 11%
Vitamin B2 0.129mg 0mg 10%
Magnesium 54mg 25mg 7%
Fats 5.84g 1.85g 6%
Zinc 1.44mg 0.85mg 5%
Polyunsaturated fat 1.551g 0.81g 5%
Monounsaturated fat 2.153g 0.156g 5%
Potassium 280mg 100mg 5%
Vitamin B3 0.83mg 0mg 5%
Vitamin B6 0.047mg 0mg 4%
Folate 10µg 0µg 3%
Saturated fat 0.825g 0.272g 3%
Vitamin B5 0.156mg 0mg 3%
Fiber 0.6g 2%
Sodium 13mg 29mg 1%
Net carbs 14.94g 13.19g N/A
Carbs 14.94g 13.79g 0%
Calcium 142mg 142mg 0%
Tryptophan 0.233mg 0%
Threonine 0.36mg 0%
Isoleucine 0.448mg 0%
Leucine 0.762mg 0%
Lysine 0.652mg 0%
Methionine 0.109mg 0%
Phenylalanine 0.436mg 0%
Valine 0.467mg 0%
Histidine 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +215.7%
Contains more WaterWater +719.4%
Contains more OtherOther +41%
Contains more ProteinProtein +607.7%
~equal in Carbs ~13.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +1280.1%
Contains more Poly. FatPolyunsaturated fat +91.5%
Contains less Sat. FatSaturated fat -67%

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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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.