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  6. Winged bean vs. Almond butter

Winged bean vs. Almond butter — In-Depth Nutrition Comparison

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The main differences between winged bean and almond butter

  • Winged bean is richer in copper and vitamin B1, yet almond butter is richer in manganese, phosphorus, vitamin B2, magnesium, calcium, iron, and zinc.
  • Daily need coverage for manganese for almond butter is 70% higher.
  • Winged bean contains 9 times more vitamin B1 than almond butter. Winged bean contains 0.379mg of vitamin B1, while almond butter contains 0.041mg.
  • Winged bean contains less saturated fat.

Food types used in this article are Winged bean tuber, raw and Nuts, almond butter, plain, without salt added.

Infographic

Winged bean vs Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more CopperCopper +48.4%
Contains more MagnesiumMagnesium +1062.5%
Contains more CalciumCalcium +1056.7%
Contains more PotassiumPotassium +27.6%
Contains more IronIron +74.5%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +1028.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +300.6%
Contains more SeleniumSelenium +242.9%

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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +824.4%
Contains more Vitamin B2Vitamin B2 +530.2%
Contains more Vitamin B3Vitamin B3 +92.4%
Contains more Vitamin B5Vitamin B5 +174.1%
Contains more Vitamin B6Vitamin B6 +37.3%
Contains more FolateFolate +178.9%
~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 Almond butter DV% diff.
Vitamin E 24.21mg 161%
Polyunsaturated fat 0.174g 13.613g 90%
Fats 0.9g 55.5g 84%
Monounsaturated fat 0.234g 32.445g 81%
Manganese 0.532mg 2.131mg 70%
Phosphorus 45mg 508mg 66%
Magnesium 24mg 279mg 61%
Vitamin B2 0.149mg 0.939mg 61%
Copper 1.386mg 0.934mg 50%
Fiber 10.3g 41%
Calcium 30mg 347mg 32%
Vitamin B1 0.379mg 0.041mg 28%
Calories 148kcal 614kcal 23%
Protein 11.6g 20.96g 19%
Iron 2mg 3.49mg 19%
Saturated fat 0.222g 4.152g 18%
Zinc 1.39mg 3.29mg 17%
Choline 52.1mg 9%
Vitamin B3 1.64mg 3.155mg 9%
Folate 19µg 53µg 9%
Potassium 586mg 748mg 5%
Vitamin B5 0.116mg 0.318mg 4%
Selenium 0.7µg 2.4µg 3%
Carbs 28.1g 18.82g 3%
Vitamin B6 0.075mg 0.103mg 2%
Sodium 35mg 7mg 1%
Net carbs 28.1g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.252mg 0.159mg 0%
Threonine 0.451mg 0.555mg 0%
Isoleucine 0.425mg 0.813mg 0%
Leucine 0.64mg 1.483mg 0%
Lysine 0.592mg 0.612mg 0%
Methionine 0.143mg 0.122mg 0%
Phenylalanine 0.451mg 1.149mg 0%
Valine 0.599mg 0.937mg 0%
Histidine 0.241mg 0.55mg 0%

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% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +49.3%
Contains more WaterWater +3400%
Contains more ProteinProtein +80.7%
Contains more FatsFats +6066.7%
Contains more OtherOther +54%

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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +13765.4%
Contains more Poly. FatPolyunsaturated fat +7723.6%

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.