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  6. Winged bean vs. Almond

Winged bean vs. Almond — In-Depth Nutrition Comparison

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Significant differences between Winged bean and Almond

  • Winged bean has more Copper, and Vitamin B1, however, Almond is richer in Vitamin B2, Manganese, Phosphorus, Magnesium, Calcium, Iron, and Zinc.
  • Almond covers your daily Vitamin B2 needs 76% more than Winged bean.
  • Almond has 2 times less Vitamin B1 than Winged bean. Winged bean has 0.379mg of Vitamin B1, while Almond has 0.205mg.
  • Winged bean contains less Saturated Fat.

Specific food types used in this comparison are Winged bean tuber, raw and Nuts, almonds.

Infographic

Winged bean vs Almond 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 bean
Winged bean
1
:
9
Almond
Almond
Contains more Copper +34.4%
Contains more Calcium +796.7%
Contains more Iron +85.5%
Contains more Magnesium +1025%
Contains more Phosphorus +968.9%
Contains more Potassium +25.1%
Contains less Sodium -97.1%
Contains more Zinc +124.5%
Contains more Manganese +309.6%
Contains more Selenium +485.7%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Copper +34.4%
Contains more Calcium +796.7%
Contains more Iron +85.5%
Contains more Magnesium +1025%
Contains more Phosphorus +968.9%
Contains more Potassium +25.1%
Contains less Sodium -97.1%
Contains more Zinc +124.5%
Contains more Manganese +309.6%
Contains more Selenium +485.7%

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 bean
Winged bean
1
:
8
Almond
Almond
Contains more Vitamin B1 +84.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +663.8%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B5 +306%
Contains more Vitamin B6 +82.7%
Contains more Folate +131.6%
Winged bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin B1 +84.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +663.8%
Contains more Vitamin B3 +120.6%
Contains more Vitamin B5 +306%
Contains more Vitamin B6 +82.7%
Contains more Folate +131.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
2
:
3
Almond
Almond
Contains more Carbs +30.4%
Contains more Water +1201.6%
Contains more Protein +82.3%
Contains more Fats +5447.8%
Contains more Other +48%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Carbs +30.4%
Contains more Water +1201.6%
Contains more Protein +82.3%
Contains more Fats +5447.8%
Contains more Other +48%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Almond
Almond
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +13383.3%
Contains more Polyunsaturated fat +6985.6%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +13383.3%
Contains more Polyunsaturated fat +6985.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Almond Opinion
Net carbs 28.1g 9.05g Winged bean
Protein 11.6g 21.15g Almond
Fats 0.9g 49.93g Almond
Carbs 28.1g 21.55g Winged bean
Calories 148kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Winged bean
Fiber 12.5g Almond
Calcium 30mg 269mg Almond
Iron 2mg 3.71mg Almond
Magnesium 24mg 270mg Almond
Phosphorus 45mg 481mg Almond
Potassium 586mg 733mg Almond
Sodium 35mg 1mg Almond
Zinc 1.39mg 3.12mg Almond
Copper 1.386mg 1.031mg Winged bean
Manganese 0.532mg 2.179mg Almond
Selenium 0.7µg 4.1µg Almond
Vitamin A 0IU 2IU Almond
Vitamin E 25.63mg Almond
Vitamin B1 0.379mg 0.205mg Winged bean
Vitamin B2 0.149mg 1.138mg Almond
Vitamin B3 1.64mg 3.618mg Almond
Vitamin B5 0.116mg 0.471mg Almond
Vitamin B6 0.075mg 0.137mg Almond
Folate 19µg 44µg Almond
Tryptophan 0.252mg 0.211mg Winged bean
Threonine 0.451mg 0.601mg Almond
Isoleucine 0.425mg 0.751mg Almond
Leucine 0.64mg 1.473mg Almond
Lysine 0.592mg 0.568mg Winged bean
Methionine 0.143mg 0.157mg Almond
Phenylalanine 0.451mg 1.132mg Almond
Valine 0.599mg 0.855mg Almond
Histidine 0.241mg 0.539mg Almond
Trans Fat 0g 0.015g Winged bean
Saturated Fat 0.222g 3.802g Winged bean
Monounsaturated Fat 0.234g 31.551g Almond
Polyunsaturated fat 0.174g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Almond
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
17%
Winged bean
82%
Almond
Minerals Daily Need Coverage Score
75%
Winged bean
142%
Almond

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.58g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.9)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond 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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.