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  6. Winged bean vs. Macadamia

Winged bean vs. Macadamia — In-Depth Nutrition Comparison

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Significant differences between winged bean and macadamia

  • Winged bean has more copper and potassium; however, macadamia is richer in manganese, vitamin B1, magnesium, iron, phosphorus, vitamin B6, and vitamin B5.
  • Macadamia covers your daily manganese needs 156% more than winged bean.
  • Macadamia has 2 times less copper than winged bean. Winged bean has 1.386mg of copper, while macadamia has 0.756mg.
  • Winged bean contains less saturated fat.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of macadamia is 10.

Specific food types used in this comparison are Winged bean tuber, raw and Nuts, macadamia nuts, raw.

Infographic

Winged bean vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more PotassiumPotassium +59.2%
Contains more CopperCopper +83.3%
Contains more MagnesiumMagnesium +441.7%
Contains more CalciumCalcium +183.3%
Contains more IronIron +84.5%
Contains more PhosphorusPhosphorus +317.8%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +676.5%
Contains more SeleniumSelenium +414.3%
~equal in Zinc ~1.3mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more FolateFolate +72.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +215.3%
Contains more Vitamin B3Vitamin B3 +50.8%
Contains more Vitamin B5Vitamin B5 +553.4%
Contains more Vitamin B6Vitamin B6 +266.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.162mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Macadamia DV% diff.
Manganese 0.532mg 4.131mg 156%
Monounsaturated fat 0.234g 58.877g 147%
Fats 0.9g 75.77g 115%
Copper 1.386mg 0.756mg 70%
Vitamin B1 0.379mg 1.195mg 68%
Saturated fat 0.222g 12.061g 54%
Fiber 8.6g 34%
Calories 148kcal 718kcal 29%
Magnesium 24mg 130mg 25%
Iron 2mg 3.69mg 21%
Phosphorus 45mg 188mg 20%
Vitamin B6 0.075mg 0.275mg 15%
Vitamin B5 0.116mg 0.758mg 13%
Polyunsaturated fat 0.174g 1.502g 9%
Protein 11.6g 7.91g 7%
Potassium 586mg 368mg 6%
Calcium 30mg 85mg 6%
Vitamin B3 1.64mg 2.473mg 5%
Selenium 0.7µg 3.6µg 5%
Carbs 28.1g 13.82g 5%
Vitamin E 0.54mg 4%
Folate 19µg 11µg 2%
Sodium 35mg 5mg 1%
Vitamin B2 0.149mg 0.162mg 1%
Zinc 1.39mg 1.3mg 1%
Vitamin C 0mg 1.2mg 1%
Net carbs 28.1g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Tryptophan 0.252mg 0.067mg 0%
Threonine 0.451mg 0.37mg 0%
Isoleucine 0.425mg 0.314mg 0%
Leucine 0.64mg 0.602mg 0%
Lysine 0.592mg 0.018mg 0%
Methionine 0.143mg 0.023mg 0%
Phenylalanine 0.451mg 0.665mg 0%
Valine 0.599mg 0.363mg 0%
Histidine 0.241mg 0.195mg 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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +46.6%
Contains more CarbsCarbs +103.3%
Contains more WaterWater +4120.6%
Contains more OtherOther +75.4%
Contains more FatsFats +8318.9%

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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +25061.1%
Contains more Poly. FatPolyunsaturated fat +763.2%

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.