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Winged bean vs Seed - In-Depth Nutrition Comparison

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A recap on differences between Winged bean and Seed

  • Winged bean is higher in Copper, yet Seed is higher in Phosphorus, Selenium, Manganese, Magnesium, Iron, Calcium, Vitamin B3, Zinc, and Vitamin B1.
  • Seed covers your daily Phosphorus needs 116% more than Winged bean.
  • Winged bean contains 2 times more Copper than Seed. While Winged bean contains 1.386mg of Copper, Seed contains only 0.924mg.

Food varieties used in this article are Winged bean tuber, raw and Seeds, chia seeds, dried.

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Winged bean vs Seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +44%
Contains more Copper +50%
Contains more Iron +286%
Contains more Calcium +2003.3%
Contains more Magnesium +1295.8%
Contains more Zinc +229.5%
Contains more Phosphorus +1811.1%
Contains less Sodium -54.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +44%
Contains more Copper +50%
Contains more Iron +286%
Contains more Calcium +2003.3%
Contains more Magnesium +1295.8%
Contains more Zinc +229.5%
Contains more Phosphorus +1811.1%
Contains less Sodium -54.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Seed
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +438.4%
Contains more Folate +157.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +438.4%
Contains more Folate +157.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
35
Seed
Mineral Summary Score
85
Winged bean
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
99%
Seed
Carbohydrates
28%
Winged bean
42%
Seed
Fats
4%
Winged bean
142%
Seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Seed
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.108g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 17)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.5)
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Winged bean Seed Opinion
Calories 148 486 Seed
Protein 11.6 16.54 Seed
Fats 0.9 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 28.1 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Winged bean
Iron 2 7.72 Seed
Calcium 30 631 Seed
Potassium 586 407 Winged bean
Magnesium 24 335 Seed
Sugar
Fiber 34.4 Seed
Copper 1.386 0.924 Winged bean
Zinc 1.39 4.58 Seed
Starch
Phosphorus 45 860 Seed
Sodium 35 16 Seed
Vitamin A 0 54 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Winged bean
Vitamin B1 0.379 0.62 Seed
Vitamin B2 0.149 0.17 Seed
Vitamin B3 1.64 8.83 Seed
Vitamin B5 0.116 Winged bean
Vitamin B6 0.075 Winged bean
Vitamin B12 0 0
Vitamin K
Folate 19 49 Seed
Trans Fat 0 0.14 Winged bean
Saturated Fat 0.222 3.33 Winged bean
Monounsaturated Fat 0.234 2.309 Seed
Polyunsaturated fat 0.174 23.665 Seed
Tryptophan 0.252 0.436 Seed
Threonine 0.451 0.709 Seed
Isoleucine 0.425 0.801 Seed
Leucine 0.64 1.371 Seed
Lysine 0.592 0.97 Seed
Methionine 0.143 0.588 Seed
Phenylalanine 0.451 1.016 Seed
Valine 0.599 0.95 Seed
Histidine 0.241 0.531 Seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.