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Winged bean vs. Hazelnut — In-Depth Nutrition Comparison

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How are Winged bean and Hazelnut different?

  • Hazelnut has more Manganese, Copper, Vitamin B6, Phosphorus, Iron, Magnesium, Folate, Vitamin B1, and Vitamin B5 than Winged bean.
  • Daily need coverage for Manganese from Hazelnut is 245% higher.
  • Winged bean has less Saturated Fat.

Winged bean tuber, raw and Nuts, hazelnuts or filberts are the varieties used in this article.

Infographic

Winged bean vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +579.2%
Contains more CalciumCalcium +280%
Contains more PotassiumPotassium +16%
Contains more IronIron +135%
Contains more CopperCopper +24.5%
Contains more ZincZinc +76.3%
Contains more PhosphorusPhosphorus +544.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1060.7%
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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B2Vitamin B2 +31.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +69.7%
Contains more Vitamin B5Vitamin B5 +691.4%
Contains more Vitamin B6Vitamin B6 +650.7%
Contains more FolateFolate +494.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.8mg
~equal in Vitamin B12 ~0µg

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +68.3%
Contains more WaterWater +981%
Contains more ProteinProtein +28.9%
Contains more FatsFats +6650%
Contains more OtherOther +14.5%

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% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -95%
Contains more Mono. FatMonounsaturated Fat +19409.4%
Contains more Poly. FatPolyunsaturated fat +4451.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Hazelnut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Hazelnut Opinion
Calories 148kcal 628kcal Hazelnut
Protein 11.6g 14.95g Hazelnut
Fats 0.9g 60.75g Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Net carbs 28.1g 7g Winged bean
Carbs 28.1g 16.7g Winged bean
Magnesium 24mg 163mg Hazelnut
Calcium 30mg 114mg Hazelnut
Potassium 586mg 680mg Hazelnut
Iron 2mg 4.7mg Hazelnut
Sugar 4.34g Winged bean
Fiber 9.7g Hazelnut
Copper 1.386mg 1.725mg Hazelnut
Zinc 1.39mg 2.45mg Hazelnut
Starch 0.48g Hazelnut
Phosphorus 45mg 290mg Hazelnut
Sodium 35mg 0mg Hazelnut
Vitamin A 0IU 20IU Hazelnut
Vitamin A RAE 0µg 1µg Hazelnut
Vitamin E 15.03mg Hazelnut
Manganese 0.532mg 6.175mg Hazelnut
Selenium 0.7µg 2.4µg Hazelnut
Vitamin B1 0.379mg 0.643mg Hazelnut
Vitamin B2 0.149mg 0.113mg Winged bean
Vitamin B3 1.64mg 1.8mg Hazelnut
Vitamin B5 0.116mg 0.918mg Hazelnut
Vitamin B6 0.075mg 0.563mg Hazelnut
Vitamin K 14.2µg Hazelnut
Folate 19µg 113µg Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 0.222g 4.464g Winged bean
Monounsaturated Fat 0.234g 45.652g Hazelnut
Polyunsaturated fat 0.174g 7.92g Hazelnut
Tryptophan 0.252mg 0.193mg Winged bean
Threonine 0.451mg 0.497mg Hazelnut
Isoleucine 0.425mg 0.545mg Hazelnut
Leucine 0.64mg 1.063mg Hazelnut
Lysine 0.592mg 0.42mg Winged bean
Methionine 0.143mg 0.221mg Hazelnut
Phenylalanine 0.451mg 0.663mg Hazelnut
Valine 0.599mg 0.701mg Hazelnut
Histidine 0.241mg 0.432mg Hazelnut
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Hazelnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Winged bean
67%
Hazelnut
Minerals Daily Need Coverage Score
75%
Winged bean
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 4.242g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.7)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.