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  6. Winged bean vs. Safflower

Winged bean vs. Safflower — In-Depth Nutrition Comparison

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Significant differences between Winged bean and Safflower

  • The amount of Phosphorus, Vitamin B6, Magnesium, Vitamin B5, Vitamin B1, Manganese, Copper, Iron, Folate, and Zinc in Safflower is higher than in Winged bean.
  • Safflower covers your daily Phosphorus needs 86% more than Winged bean.

Specific food types used in this comparison are Winged bean tuber, raw and Seeds, safflower seed kernels, dried.

Infographic

Winged bean vs Safflower 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.
Winged bean
Winged bean
1
:
9
Safflower
Safflower
Contains more Calcium +160%
Contains more Iron +145%
Contains more Magnesium +1370.8%
Contains more Phosphorus +1331.1%
Contains more Potassium +17.2%
Contains less Sodium -91.4%
Contains more Zinc +263.3%
Contains more Copper +26%
Contains more Manganese +278.6%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +160%
Contains more Iron +145%
Contains more Magnesium +1370.8%
Contains more Phosphorus +1331.1%
Contains more Potassium +17.2%
Contains less Sodium -91.4%
Contains more Zinc +263.3%
Contains more Copper +26%
Contains more Manganese +278.6%

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.
Winged bean
Winged bean
0
:
7
Safflower
Safflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +206.9%
Contains more Vitamin B2 +178.5%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +3374.1%
Contains more Vitamin B6 +1460%
Contains more Folate +742.1%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +206.9%
Contains more Vitamin B2 +178.5%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +3374.1%
Contains more Vitamin B6 +1460%
Contains more Folate +742.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
1
:
4
Safflower
Safflower
Contains more Water +921.4%
Contains more Protein +39.5%
Contains more Fats +4172.2%
Contains more Carbs +22%
Contains more Other +173%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Safflower
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more Water +921.4%
Contains more Protein +39.5%
Contains more Fats +4172.2%
Contains more Carbs +22%
Contains more Other +173%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Safflower
Safflower
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +1971.8%
Contains more Polyunsaturated fat +16120.1%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +1971.8%
Contains more Polyunsaturated fat +16120.1%

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 Safflower
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Safflower Opinion
Net carbs 28.1g 34.29g Safflower
Protein 11.6g 16.18g Safflower
Fats 0.9g 38.45g Safflower
Carbs 28.1g 34.29g Safflower
Calories 148kcal 517kcal Safflower
Calcium 30mg 78mg Safflower
Iron 2mg 4.9mg Safflower
Magnesium 24mg 353mg Safflower
Phosphorus 45mg 644mg Safflower
Potassium 586mg 687mg Safflower
Sodium 35mg 3mg Safflower
Zinc 1.39mg 5.05mg Safflower
Copper 1.386mg 1.747mg Safflower
Manganese 0.532mg 2.014mg Safflower
Selenium 0.7µg Winged bean
Vitamin A 0IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin B1 0.379mg 1.163mg Safflower
Vitamin B2 0.149mg 0.415mg Safflower
Vitamin B3 1.64mg 2.284mg Safflower
Vitamin B5 0.116mg 4.03mg Safflower
Vitamin B6 0.075mg 1.17mg Safflower
Folate 19µg 160µg Safflower
Tryptophan 0.252mg 0.183mg Winged bean
Threonine 0.451mg 0.586mg Safflower
Isoleucine 0.425mg 0.717mg Safflower
Leucine 0.64mg 1.154mg Safflower
Lysine 0.592mg 0.534mg Winged bean
Methionine 0.143mg 0.284mg Safflower
Phenylalanine 0.451mg 0.806mg Safflower
Valine 0.599mg 1.025mg Safflower
Histidine 0.241mg 0.452mg Safflower
Saturated Fat 0.222g 3.682g Winged bean
Monounsaturated Fat 0.234g 4.848g Safflower
Polyunsaturated fat 0.174g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Winged bean
89%
Safflower
Minerals Daily Need Coverage Score
75%
Winged bean
178%
Safflower

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.46g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.3)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.