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  6. Winged bean vs. Mixed nuts

Winged bean vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the main differences between winged bean and mixed nuts?

  • Winged bean is richer in copper, while mixed nuts are higher in manganese, selenium, phosphorus, magnesium, vitamin B3, vitamin B6, vitamin B5, and zinc.
  • Mixed nuts' daily need coverage for manganese is 66% higher.
  • Mixed nuts have 2 times less copper than winged bean. Winged bean has 1.386mg of copper, while mixed nuts have 0.907mg.
  • Winged bean is lower in saturated fat.

We used Winged bean tuber, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this comparison.

Infographic

Winged bean vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CopperCopper +52.8%
Contains more MagnesiumMagnesium +854.2%
Contains more CalciumCalcium +290%
Contains more IronIron +30.5%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +913.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +283.5%
Contains more SeleniumSelenium +4742.9%
~equal in Potassium ~632mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +100.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B3Vitamin B3 +370.1%
Contains more Vitamin B5Vitamin B5 +882.8%
Contains more Vitamin B6Vitamin B6 +369.3%
Contains more FolateFolate +336.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Mixed nuts DV% diff.
Polyunsaturated fat 0.174g 14.612g 96%
Fats 0.9g 53.95g 82%
Monounsaturated fat 0.234g 28.488g 71%
Manganese 0.532mg 2.04mg 66%
Selenium 0.7µg 33.9µg 60%
Phosphorus 45mg 456mg 59%
Copper 1.386mg 0.907mg 53%
Vitamin E 7.82mg 52%
Magnesium 24mg 229mg 49%
Saturated fat 0.222g 8.711g 39%
Vitamin B3 1.64mg 7.709mg 38%
Fiber 7g 28%
Calories 148kcal 607kcal 23%
Vitamin B6 0.075mg 0.352mg 21%
Vitamin B5 0.116mg 1.14mg 20%
Zinc 1.39mg 3.36mg 18%
Protein 11.6g 20.04g 17%
Folate 19µg 83µg 16%
Vitamin B1 0.379mg 0.189mg 16%
Choline 52mg 9%
Calcium 30mg 117mg 9%
Iron 2mg 2.61mg 8%
Vitamin K 5.7µg 5%
Vitamin B2 0.149mg 0.196mg 4%
Starch 4.2g 2%
Carbs 28.1g 21.05g 2%
Potassium 586mg 632mg 1%
Sodium 35mg 5mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 28.1g 14.05g N/A
Sugar 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.252mg 0.22mg 0%
Threonine 0.451mg 0.703mg 0%
Isoleucine 0.425mg 0.826mg 0%
Leucine 0.64mg 1.656mg 0%
Lysine 0.592mg 0.782mg 0%
Methionine 0.143mg 0.283mg 0%
Phenylalanine 0.451mg 1.182mg 0%
Valine 0.599mg 1.001mg 0%
Histidine 0.241mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +33.5%
Contains more WaterWater +2659.6%
Contains more ProteinProtein +72.8%
Contains more FatsFats +5894.4%
Contains more OtherOther +44%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +12074.4%
Contains more Poly. FatPolyunsaturated fat +8297.7%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.