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  6. Winged bean vs. Millet flour

Winged bean vs. Millet flour — In-Depth Nutrition Comparison

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What are the main differences between winged bean and millet flour?

  • Winged bean is richer in copper, while millet flour is higher in selenium, phosphorus, vitamin B3, iron, vitamin B5, vitamin B6, magnesium, manganese, and zinc.
  • Winged bean's daily need coverage for copper is 95% higher.
  • Millet flour has a higher glycemic index (70) than winged bean (32).

We used Winged bean tuber, raw and Millet flour types in this comparison.

Infographic

Winged bean vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +161.6%
Contains more CopperCopper +159.1%
Contains more MagnesiumMagnesium +395.8%
Contains more IronIron +97%
Contains more ZincZinc +89.2%
Contains more PhosphorusPhosphorus +533.3%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +88.3%
Contains more SeleniumSelenium +4571.4%

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin B2Vitamin B2 +104.1%
Contains more Vitamin B3Vitamin B3 +267.1%
Contains more Vitamin B5Vitamin B5 +992.2%
Contains more Vitamin B6Vitamin B6 +396%
Contains more FolateFolate +121.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.413mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Millet flour DV% diff.
Copper 1.386mg 0.535mg 95%
Selenium 0.7µg 32.7µg 58%
Phosphorus 45mg 285mg 34%
Starch 69.88g 29%
Vitamin B3 1.64mg 6.02mg 27%
Iron 2mg 3.94mg 24%
Vitamin B6 0.075mg 0.372mg 23%
Magnesium 24mg 119mg 23%
Vitamin B5 0.116mg 1.267mg 23%
Manganese 0.532mg 1.002mg 20%
Polyunsaturated fat 0.174g 2.618g 16%
Carbs 28.1g 75.12g 16%
Fiber 3.5g 14%
Calories 148kcal 382kcal 12%
Zinc 1.39mg 2.63mg 11%
Potassium 586mg 224mg 11%
Folate 19µg 42µg 6%
Vitamin B2 0.149mg 0.073mg 6%
Fats 0.9g 4.25g 5%
Vitamin B1 0.379mg 0.413mg 3%
Calcium 30mg 14mg 2%
Monounsaturated fat 0.234g 0.924g 2%
Protein 11.6g 10.75g 2%
Vitamin K 0.8µg 1%
Saturated fat 0.222g 0.536g 1%
Sodium 35mg 4mg 1%
Vitamin E 0.11mg 1%
Net carbs 28.1g 71.62g N/A
Sugar 1.66g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.252mg 0.17mg 0%
Threonine 0.451mg 0.354mg 0%
Isoleucine 0.425mg 0.473mg 0%
Leucine 0.64mg 1.537mg 0%
Lysine 0.592mg 0.144mg 0%
Methionine 0.143mg 0.319mg 0%
Phenylalanine 0.451mg 0.675mg 0%
Valine 0.599mg 0.584mg 0%
Histidine 0.241mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +562.1%
Contains more OtherOther +65.3%
Contains more FatsFats +372.2%
Contains more CarbsCarbs +167.3%
~equal in Protein ~10.75g

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -58.6%
Contains more Mono. FatMonounsaturated fat +294.9%
Contains more Poly. FatPolyunsaturated fat +1404.6%

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.