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.
- The glycemic index of winged beans is lower.
We used Winged beans, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached types in this article.
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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.
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +846.7% |
| Contains more PotassiumPotassium | +161.7% |
| Contains more CopperCopper | +436.8% |
| Contains more ZincZinc | +105.7% |
| Contains more PhosphorusPhosphorus | +41.7% |
| Contains more ManganeseManganese | +75.8% |
| Contains less SodiumSodium | -84.6% |
| Contains more SeleniumSelenium | +1069% |
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.
| Contains more Vitamin B1Vitamin B1 | +166.1% |
| Contains more Vitamin B2Vitamin B2 | +282.9% |
| Contains more Vitamin B3Vitamin B3 | +611.3% |
| Contains more Vitamin B5Vitamin B5 | +180.8% |
| Contains more FolateFolate | +1730% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.773mg | 0.144mg | 70% |
| Selenium | 2.9µg | 33.9µg | 56% |
| Folate | 10µg | 183µg | 43% |
| Vitamin B1 | 0.295mg | 0.785mg | 41% |
| Vitamin B3 | 0.83mg | 5.904mg | 32% |
| Vitamin B2 | 0.129mg | 0.494mg | 28% |
| Manganese | 1.199mg | 0.682mg | 22% |
| Carbs | 14.94g | 76.31g | 20% |
| Calcium | 142mg | 15mg | 13% |
| Calories | 147kcal | 364kcal | 11% |
| Fiber | 2.7g | 11% | |
| Magnesium | 54mg | 22mg | 8% |
| Polyunsaturated fat | 1.551g | 0.413g | 8% |
| Fats | 5.84g | 0.98g | 7% |
| Zinc | 1.44mg | 0.7mg | 7% |
| Phosphorus | 153mg | 108mg | 6% |
| Vitamin B5 | 0.156mg | 0.438mg | 6% |
| Potassium | 280mg | 107mg | 5% |
| Monounsaturated fat | 2.153g | 0.087g | 5% |
| Iron | 4.33mg | 4.64mg | 4% |
| Saturated fat | 0.825g | 0.155g | 3% |
| Choline | 10.4mg | 2% | |
| Protein | 10.62g | 10.33g | 1% |
| Net carbs | 14.94g | 73.61g | N/A |
| Sugar | 0.27g | N/A | |
| Sodium | 13mg | 2mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin B6 | 0.047mg | 0.044mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.233mg | 0.127mg | 0% |
| Threonine | 0.36mg | 0.281mg | 0% |
| Isoleucine | 0.448mg | 0.357mg | 0% |
| Leucine | 0.762mg | 0.71mg | 0% |
| Lysine | 0.652mg | 0.228mg | 0% |
| Methionine | 0.109mg | 0.183mg | 0% |
| Phenylalanine | 0.436mg | 0.52mg | 0% |
| Valine | 0.467mg | 0.415mg | 0% |
| Histidine | 0.241mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more FatsFats | +495.9% |
| Contains more WaterWater | +463.7% |
| Contains more OtherOther | +206.5% |
| Contains more CarbsCarbs | +410.8% |
~equal in
Protein
~10.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
| Contains more Mono. FatMonounsaturated fat | +2374.7% |
| Contains more Poly. FatPolyunsaturated fat | +275.5% |
| Contains less Sat. FatSaturated fat | -81.2% |
