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Winged bean vs. Peanut — In-Depth Nutrition Comparison

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What are the main differences between Winged bean and Peanut?

  • Winged bean is richer in Copper, while Peanut is higher in Vitamin B3, Manganese, Folate, Phosphorus, Magnesium, Vitamin B5, Iron, and Vitamin B1.
  • Peanut's daily need coverage for Vitamin B3 is 65% higher.
  • Winged bean is lower in Saturated Fat.

We used Winged bean tuber, raw and Peanuts, all types, raw types in this comparison.

Infographic

Winged bean vs Peanut 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%
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more CopperCopper +21.2%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +206.7%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +129%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +735.6%
Contains less SodiumSodium -48.6%
Contains more ManganeseManganese +263.5%
Contains more SeleniumSelenium +928.6%

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%
Peanut
7
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin B1Vitamin B1 +68.9%
Contains more Vitamin B3Vitamin B3 +635.7%
Contains more Vitamin B5Vitamin B5 +1423.3%
Contains more Vitamin B6Vitamin B6 +364%
Contains more FolateFolate +1163.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.135mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +74.2%
Contains more WaterWater +783.1%
Contains more ProteinProtein +122.4%
Contains more FatsFats +5371.1%
Contains more OtherOther +16.5%

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
Peanut
2
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated Fat -96.5%
Contains more Mono. FatMonounsaturated Fat +10338.5%
Contains more Poly. FatPolyunsaturated fat +8841.4%

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 Peanut
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 Peanut Opinion
Calories 148kcal 567kcal Peanut
Protein 11.6g 25.8g Peanut
Fats 0.9g 49.24g Peanut
Net carbs 28.1g 7.63g Winged bean
Carbs 28.1g 16.13g Winged bean
Magnesium 24mg 168mg Peanut
Calcium 30mg 92mg Peanut
Potassium 586mg 705mg Peanut
Iron 2mg 4.58mg Peanut
Sugar 4.72g Winged bean
Fiber 8.5g Peanut
Copper 1.386mg 1.144mg Winged bean
Zinc 1.39mg 3.27mg Peanut
Phosphorus 45mg 376mg Peanut
Sodium 35mg 18mg Peanut
Vitamin E 8.33mg Peanut
Manganese 0.532mg 1.934mg Peanut
Selenium 0.7µg 7.2µg Peanut
Vitamin B1 0.379mg 0.64mg Peanut
Vitamin B2 0.149mg 0.135mg Winged bean
Vitamin B3 1.64mg 12.066mg Peanut
Vitamin B5 0.116mg 1.767mg Peanut
Vitamin B6 0.075mg 0.348mg Peanut
Folate 19µg 240µg Peanut
Choline 52.5mg Peanut
Saturated Fat 0.222g 6.279g Winged bean
Monounsaturated Fat 0.234g 24.426g Peanut
Polyunsaturated fat 0.174g 15.558g Peanut
Tryptophan 0.252mg 0.25mg Winged bean
Threonine 0.451mg 0.883mg Peanut
Isoleucine 0.425mg 0.907mg Peanut
Leucine 0.64mg 1.672mg Peanut
Lysine 0.592mg 0.926mg Peanut
Methionine 0.143mg 0.317mg Peanut
Phenylalanine 0.451mg 1.377mg Peanut
Valine 0.599mg 1.082mg Peanut
Histidine 0.241mg 0.652mg Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
75%
Winged bean
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 6.057g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.3)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut 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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.