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Winged bean vs. Almonds — In-Depth Nutrition Comparison

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Significant differences between Winged bean and Almonds

  • Winged bean has more Copper, and Vitamin B1, however, Almonds are richer in Vitamin B2, Manganese, Phosphorus, Magnesium, Calcium, Iron, and Zinc.
  • Almonds covers your daily Vitamin B2 needs 76% more than Winged bean.
  • Almonds have 2 times less Vitamin B1 than Winged bean. Winged bean has 0.379mg of Vitamin B1, while Almonds have 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 Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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.
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% 95% 34% 31% 7% 17% 0% 0% 14% 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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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 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
35% 37% 28%
Saturated Fat: Sat. Fat 0.222 g
Monounsaturated Fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
8% 66% 26%
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.
Winged bean Almonds
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 Almonds Opinion
Calories 148kcal 579kcal Almonds
Protein 11.6g 21.15g Almonds
Fats 0.9g 49.93g Almonds
Net carbs 28.1g 9.05g Winged bean
Carbs 28.1g 21.55g Winged bean
Magnesium 24mg 270mg Almonds
Calcium 30mg 269mg Almonds
Potassium 586mg 733mg Almonds
Iron 2mg 3.71mg Almonds
Sugar 4.35g Winged bean
Fiber 12.5g Almonds
Copper 1.386mg 1.031mg Winged bean
Zinc 1.39mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 45mg 481mg Almonds
Sodium 35mg 1mg Almonds
Vitamin A 0IU 2IU Almonds
Vitamin E 25.63mg Almonds
Manganese 0.532mg 2.179mg Almonds
Selenium 0.7µg 4.1µg Almonds
Vitamin B1 0.379mg 0.205mg Winged bean
Vitamin B2 0.149mg 1.138mg Almonds
Vitamin B3 1.64mg 3.618mg Almonds
Vitamin B5 0.116mg 0.471mg Almonds
Vitamin B6 0.075mg 0.137mg Almonds
Folate 19µg 44µg Almonds
Trans Fat 0g 0.015g Winged bean
Choline 52.1mg Almonds
Saturated Fat 0.222g 3.802g Winged bean
Monounsaturated Fat 0.234g 31.551g Almonds
Polyunsaturated fat 0.174g 12.329g Almonds
Tryptophan 0.252mg 0.211mg Winged bean
Threonine 0.451mg 0.601mg Almonds
Isoleucine 0.425mg 0.751mg Almonds
Leucine 0.64mg 1.473mg Almonds
Lysine 0.592mg 0.568mg Winged bean
Methionine 0.143mg 0.157mg Almonds
Phenylalanine 0.451mg 1.132mg Almonds
Valine 0.599mg 0.855mg Almonds
Histidine 0.241mg 0.539mg Almonds
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Winged bean
78%
Almonds
Minerals Daily Need Coverage Score
75%
Winged bean
142%
Almonds

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?
Almonds
Almonds contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - 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.