Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Winged bean
  5. Compare
  6. Winged bean vs. Almonds

Winged bean vs. Almonds — In-Depth Nutrition Comparison

Compare

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 cover 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.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of almonds is 0.

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin B1Vitamin B1 +84.9%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Almonds DV% diff.
Vitamin E 25.63mg 171%
Polyunsaturated fat 0.174g 12.329g 81%
Monounsaturated fat 0.234g 31.551g 78%
Vitamin B2 0.149mg 1.138mg 76%
Fats 0.9g 49.93g 75%
Manganese 0.532mg 2.179mg 72%
Phosphorus 45mg 481mg 62%
Magnesium 24mg 270mg 59%
Fiber 12.5g 50%
Copper 1.386mg 1.031mg 39%
Calcium 30mg 269mg 24%
Calories 148kcal 579kcal 22%
Iron 2mg 3.71mg 21%
Protein 11.6g 21.15g 19%
Zinc 1.39mg 3.12mg 16%
Saturated fat 0.222g 3.802g 16%
Vitamin B1 0.379mg 0.205mg 15%
Vitamin B3 1.64mg 3.618mg 12%
Choline 52.1mg 9%
Vitamin B5 0.116mg 0.471mg 7%
Selenium 0.7µg 4.1µg 6%
Folate 19µg 44µg 6%
Vitamin B6 0.075mg 0.137mg 5%
Potassium 586mg 733mg 4%
Carbs 28.1g 21.55g 2%
Sodium 35mg 1mg 1%
Net carbs 28.1g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.252mg 0.211mg 0%
Threonine 0.451mg 0.601mg 0%
Isoleucine 0.425mg 0.751mg 0%
Leucine 0.64mg 1.473mg 0%
Lysine 0.592mg 0.568mg 0%
Methionine 0.143mg 0.157mg 0%
Phenylalanine 0.451mg 1.132mg 0%
Valine 0.599mg 0.855mg 0%
Histidine 0.241mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

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%

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.