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
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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 CopperCopper | +34.4% |
| Contains more MagnesiumMagnesium | +1025% |
| Contains more CalciumCalcium | +796.7% |
| Contains more PotassiumPotassium | +25.1% |
| Contains more IronIron | +85.5% |
| Contains more ZincZinc | +124.5% |
| Contains more PhosphorusPhosphorus | +968.9% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +309.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +84.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +663.8% |
| Contains more Vitamin B3Vitamin B3 | +120.6% |
| Contains more Vitamin B5Vitamin B5 | +306% |
| Contains more Vitamin B6Vitamin B6 | +82.7% |
| Contains more FolateFolate | +131.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
| Contains more CarbsCarbs | +30.4% |
| Contains more WaterWater | +1201.6% |
| Contains more ProteinProtein | +82.3% |
| Contains more FatsFats | +5447.8% |
| Contains more OtherOther | +48% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.222 g
Monounsaturated Fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated Fat:
Sat. Fat
3.802 g
Monounsaturated Fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
| Contains less Sat. FatSaturated Fat | -94.2% |
| Contains more Mono. FatMonounsaturated Fat | +13383.3% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 148kcal | 579kcal |
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| Protein | 11.6g | 21.15g |
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| Fats | 0.9g | 49.93g |
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| Net carbs | 28.1g | 9.05g |
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| Carbs | 28.1g | 21.55g |
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| Magnesium | 24mg | 270mg |
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| Calcium | 30mg | 269mg |
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| Potassium | 586mg | 733mg |
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| Iron | 2mg | 3.71mg |
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| Sugar | 4.35g |
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| Fiber | 12.5g |
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| Copper | 1.386mg | 1.031mg |
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| Zinc | 1.39mg | 3.12mg |
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| Starch | 0.72g |
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| Phosphorus | 45mg | 481mg |
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| Sodium | 35mg | 1mg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 25.63mg |
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| Manganese | 0.532mg | 2.179mg |
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| Selenium | 0.7µg | 4.1µg |
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| Vitamin B1 | 0.379mg | 0.205mg |
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| Vitamin B2 | 0.149mg | 1.138mg |
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| Vitamin B3 | 1.64mg | 3.618mg |
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| Vitamin B5 | 0.116mg | 0.471mg |
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| Vitamin B6 | 0.075mg | 0.137mg |
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| Folate | 19µg | 44µg |
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| Trans Fat | 0g | 0.015g |
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| Choline | 52.1mg |
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| Saturated Fat | 0.222g | 3.802g |
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| Monounsaturated Fat | 0.234g | 31.551g |
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| Polyunsaturated fat | 0.174g | 12.329g |
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| Tryptophan | 0.252mg | 0.211mg |
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| Threonine | 0.451mg | 0.601mg |
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| Isoleucine | 0.425mg | 0.751mg |
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| Leucine | 0.64mg | 1.473mg |
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| Lysine | 0.592mg | 0.568mg |
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| Methionine | 0.143mg | 0.157mg |
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| Phenylalanine | 0.451mg | 1.132mg |
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| Valine | 0.599mg | 0.855mg |
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| Histidine | 0.241mg | 0.539mg |
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| Fructose | 0.11g |
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| Omega-3 - ALA | 0.003g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
78%
Minerals Daily Need Coverage Score
75%
142%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Winged bean is lower in Saturated Fat (difference - 3.58g)
Which food is cheaper?
Winged bean is cheaper (difference - $1.9)
Which food contains less Sodium?
Almond contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)