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  6. Winged bean vs. Hazelnut

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 for hazelnut is 245% higher.
  • Winged bean has less saturated fat.
  • Hazelnut has a lower glycemic index (15) than winged bean (32).

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% 0.33% 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

All nutrients comparison - raw data values

Nutrient Winged bean Hazelnut DV% diff.
Manganese 0.532mg 6.175mg 245%
Monounsaturated fat 0.234g 45.652g 114%
Vitamin E 15.03mg 100%
Fats 0.9g 60.75g 92%
Polyunsaturated fat 0.174g 7.92g 52%
Fiber 9.7g 39%
Vitamin B6 0.075mg 0.563mg 38%
Copper 1.386mg 1.725mg 38%
Phosphorus 45mg 290mg 35%
Iron 2mg 4.7mg 34%
Magnesium 24mg 163mg 33%
Calories 148kcal 628kcal 24%
Folate 19µg 113µg 24%
Vitamin B1 0.379mg 0.643mg 22%
Saturated fat 0.222g 4.464g 19%
Vitamin B5 0.116mg 0.918mg 16%
Vitamin K 14.2µg 12%
Zinc 1.39mg 2.45mg 10%
Choline 45.6mg 8%
Calcium 30mg 114mg 8%
Vitamin C 0mg 6.3mg 7%
Protein 11.6g 14.95g 7%
Carbs 28.1g 16.7g 4%
Potassium 586mg 680mg 3%
Selenium 0.7µg 2.4µg 3%
Vitamin B2 0.149mg 0.113mg 3%
Sodium 35mg 0mg 2%
Vitamin B3 1.64mg 1.8mg 1%
Net carbs 28.1g 7g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.252mg 0.193mg 0%
Threonine 0.451mg 0.497mg 0%
Isoleucine 0.425mg 0.545mg 0%
Leucine 0.64mg 1.063mg 0%
Lysine 0.592mg 0.42mg 0%
Methionine 0.143mg 0.221mg 0%
Phenylalanine 0.451mg 0.663mg 0%
Valine 0.599mg 0.701mg 0%
Histidine 0.241mg 0.432mg 0%
Fructose 0.07g 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
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%

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.