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  6. Winged bean vs. Pecan

Winged bean vs. Pecan — In-Depth Nutrition Comparison

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Differences between winged bean and pecan

  • Winged bean has more copper, while pecan has more manganese, phosphorus, zinc, vitamin B1, magnesium, vitamin B5, vitamin B6, and iron.
  • Pecan's daily need coverage for manganese is 173% higher.
  • The amount of saturated fat in winged bean is lower.
  • Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of winged bean is 32.

The food types used in this comparison are Winged bean tuber, raw and Nuts, pecans.

Infographic

Winged bean vs Pecan 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%
Pecan
Pecan
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Contains more PotassiumPotassium +42.9%
Contains more CopperCopper +15.5%
Contains more MagnesiumMagnesium +404.2%
Contains more CalciumCalcium +133.3%
Contains more IronIron +26.5%
Contains more ZincZinc +225.9%
Contains more PhosphorusPhosphorus +515.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +745.9%
Contains more SeleniumSelenium +442.9%

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%
Pecan
Pecan
9
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +74.1%
Contains more Vitamin B5Vitamin B5 +644%
Contains more Vitamin B6Vitamin B6 +180%
Contains more FolateFolate +15.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Pecan DV% diff.
Manganese 0.532mg 4.5mg 173%
Polyunsaturated fat 0.174g 21.614g 143%
Fats 0.9g 71.97g 109%
Monounsaturated fat 0.234g 40.801g 101%
Fiber 9.6g 38%
Phosphorus 45mg 277mg 33%
Zinc 1.39mg 4.53mg 29%
Calories 148kcal 691kcal 27%
Saturated fat 0.222g 6.18g 27%
Vitamin B1 0.379mg 0.66mg 23%
Magnesium 24mg 121mg 23%
Copper 1.386mg 1.2mg 21%
Vitamin B5 0.116mg 0.863mg 15%
Vitamin B6 0.075mg 0.21mg 10%
Vitamin E 1.4mg 9%
Iron 2mg 2.53mg 7%
Choline 40.5mg 7%
Selenium 0.7µg 3.8µg 6%
Carbs 28.1g 13.86g 5%
Protein 11.6g 9.17g 5%
Potassium 586mg 410mg 5%
Calcium 30mg 70mg 4%
Vitamin B3 1.64mg 1.167mg 3%
Vitamin K 3.5µg 3%
Sodium 35mg 0mg 2%
Vitamin B2 0.149mg 0.13mg 1%
Vitamin C 0mg 1.1mg 1%
Folate 19µg 22µg 1%
Net carbs 28.1g 4.26g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.252mg 0.093mg 0%
Threonine 0.451mg 0.306mg 0%
Isoleucine 0.425mg 0.336mg 0%
Leucine 0.64mg 0.598mg 0%
Lysine 0.592mg 0.287mg 0%
Methionine 0.143mg 0.183mg 0%
Phenylalanine 0.451mg 0.426mg 0%
Valine 0.599mg 0.411mg 0%
Histidine 0.241mg 0.262mg 0%
Fructose 0.04g 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
Pecan
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more ProteinProtein +26.5%
Contains more CarbsCarbs +102.7%
Contains more WaterWater +1530.7%
Contains more OtherOther +35.1%
Contains more FatsFats +7896.7%

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
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +17336.3%
Contains more Poly. FatPolyunsaturated fat +12321.8%

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.