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  6. Winged bean vs. Brazil nut

Winged bean vs. Brazil nut — In-Depth Nutrition Comparison

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What are the differences between winged bean and brazil nut?

  • Winged bean is higher in vitamin B2; however, brazil nut is richer in selenium, phosphorus, magnesium, copper, manganese, zinc, vitamin B1, and calcium.
  • Brazil nut's daily need coverage for selenium is 3484% more.
  • Brazil nut contains 4 times less vitamin B2 than winged bean. Winged bean contains 0.149mg of vitamin B2, while brazil nut contains 0.035mg.
  • Winged bean has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than winged bean (32).

We used Winged bean tuber, raw and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Winged bean vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +1466.7%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +21.5%
Contains more CopperCopper +25.8%
Contains more ZincZinc +192.1%
Contains more PhosphorusPhosphorus +1511.1%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +129.9%
Contains more SeleniumSelenium +273757.1%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B2Vitamin B2 +325.7%
Contains more Vitamin B3Vitamin B3 +455.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +62.8%
Contains more Vitamin B5Vitamin B5 +58.6%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more FolateFolate +15.8%
~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 Brazil nut DV% diff.
Selenium 0.7µg 1917µg 3484%
Polyunsaturated fat 0.174g 24.399g 162%
Fats 0.9g 67.1g 102%
Phosphorus 45mg 725mg 97%
Magnesium 24mg 376mg 84%
Saturated fat 0.222g 16.134g 72%
Monounsaturated fat 0.234g 23.879g 59%
Copper 1.386mg 1.743mg 40%
Vitamin E 5.65mg 38%
Manganese 0.532mg 1.223mg 30%
Fiber 7.5g 30%
Calories 148kcal 659kcal 26%
Zinc 1.39mg 4.06mg 24%
Vitamin B1 0.379mg 0.617mg 20%
Calcium 30mg 160mg 13%
Vitamin B2 0.149mg 0.035mg 9%
Vitamin B3 1.64mg 0.295mg 8%
Carbs 28.1g 11.74g 5%
Iron 2mg 2.43mg 5%
Protein 11.6g 14.32g 5%
Choline 28.8mg 5%
Vitamin B6 0.075mg 0.101mg 2%
Potassium 586mg 659mg 2%
Sodium 35mg 3mg 1%
Vitamin C 0mg 0.7mg 1%
Folate 19µg 22µg 1%
Vitamin B5 0.116mg 0.184mg 1%
Net carbs 28.1g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.252mg 0.135mg 0%
Threonine 0.451mg 0.365mg 0%
Isoleucine 0.425mg 0.518mg 0%
Leucine 0.64mg 1.19mg 0%
Lysine 0.592mg 0.49mg 0%
Methionine 0.143mg 1.124mg 0%
Phenylalanine 0.451mg 0.639mg 0%
Valine 0.599mg 0.76mg 0%
Histidine 0.241mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +139.4%
Contains more WaterWater +1578.4%
Contains more ProteinProtein +23.4%
Contains more FatsFats +7355.6%
Contains more OtherOther +71%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +10104.7%
Contains more Poly. FatPolyunsaturated fat +13922.4%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.