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  6. Winged beans vs. Flour

Winged beans vs. Flour — In-Depth Nutrition Comparison

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What are the differences between Winged beans and Flour?

  • Winged beans is higher in Copper, Manganese, Calcium, Magnesium, and Zinc, yet Flour is higher in Selenium, Folate, Vitamin B1, Vitamin B3, and Vitamin B2.
  • Winged beans's daily need coverage for Copper is 70% more.
  • Winged beans has 9 times more Calcium than Flour. While Winged beans has 142mg of Calcium, Flour has only 15mg.

We used Winged beans, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Winged beans vs Flour 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
7
:
3
Flour
Flour
Contains more Calcium +846.7%
Contains more Magnesium +145.5%
Contains more Phosphorus +41.7%
Contains more Potassium +161.7%
Contains more Zinc +105.7%
Contains more Copper +436.8%
Contains more Manganese +75.8%
Contains less Sodium -84.6%
Contains more Selenium +1069%
Equal in Iron - 4.64
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +846.7%
Contains more Magnesium +145.5%
Contains more Phosphorus +41.7%
Contains more Potassium +161.7%
Contains more Zinc +105.7%
Contains more Copper +436.8%
Contains more Manganese +75.8%
Contains less Sodium -84.6%
Contains more Selenium +1069%
Equal in Iron - 4.64

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
1
:
7
Flour
Flour
Contains more Vitamin B1 +166.1%
Contains more Vitamin B2 +282.9%
Contains more Vitamin B3 +611.3%
Contains more Vitamin B5 +180.8%
Contains more Folate +1730%
Equal in Vitamin B6 - 0.044
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%
Flour
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%
Contains more Vitamin B1 +166.1%
Contains more Vitamin B2 +282.9%
Contains more Vitamin B3 +611.3%
Contains more Vitamin B5 +180.8%
Contains more Folate +1730%
Equal in Vitamin B6 - 0.044

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged beans
Winged beans
4
:
1
Flour
Flour
Contains more Fats +495.9%
Contains more Water +463.7%
Contains more Other +206.5%
Contains more Carbs +410.8%
Equal in Protein - 10.33
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
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +495.9%
Contains more Water +463.7%
Contains more Other +206.5%
Contains more Carbs +410.8%
Equal in Protein - 10.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged beans
Winged beans
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +2374.7%
Contains more Polyunsaturated fat +275.5%
Contains less Saturated Fat -81.2%
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +2374.7%
Contains more Polyunsaturated fat +275.5%
Contains less Saturated Fat -81.2%

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 Flour
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 Winged beans Flour Opinion
Net carbs 14.94g 73.61g Flour
Protein 10.62g 10.33g Winged beans
Fats 5.84g 0.98g Winged beans
Carbs 14.94g 76.31g Flour
Calories 147kcal 364kcal Flour
Sugar 0.27g Winged beans
Fiber 2.7g Flour
Calcium 142mg 15mg Winged beans
Iron 4.33mg 4.64mg Flour
Magnesium 54mg 22mg Winged beans
Phosphorus 153mg 108mg Winged beans
Potassium 280mg 107mg Winged beans
Sodium 13mg 2mg Flour
Zinc 1.44mg 0.7mg Winged beans
Copper 0.773mg 0.144mg Winged beans
Manganese 1.199mg 0.682mg Winged beans
Selenium 2.9µg 33.9µg Flour
Vitamin E 0.06mg Flour
Vitamin B1 0.295mg 0.785mg Flour
Vitamin B2 0.129mg 0.494mg Flour
Vitamin B3 0.83mg 5.904mg Flour
Vitamin B5 0.156mg 0.438mg Flour
Vitamin B6 0.047mg 0.044mg Winged beans
Folate 10µg 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.233mg 0.127mg Winged beans
Threonine 0.36mg 0.281mg Winged beans
Isoleucine 0.448mg 0.357mg Winged beans
Leucine 0.762mg 0.71mg Winged beans
Lysine 0.652mg 0.228mg Winged beans
Methionine 0.109mg 0.183mg Flour
Phenylalanine 0.436mg 0.52mg Flour
Valine 0.467mg 0.415mg Winged beans
Histidine 0.241mg 0.23mg Winged beans
Saturated Fat 0.825g 0.155g Flour
Monounsaturated Fat 2.153g 0.087g Winged beans
Polyunsaturated fat 1.551g 0.413g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Flour
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
50%
Flour
Minerals Daily Need Coverage Score
80%
Winged beans
59%
Flour

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 40)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.67g)
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

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.