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Winged bean vs Flax - In-Depth Nutrition Comparison

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How are Winged bean and Flax different?

  • Winged bean is higher in Copper, however Flax is richer in Vitamin B1, Magnesium, Phosphorus, Manganese, Iron, Selenium, Vitamin B6, Zinc, and Calcium.
  • Daily need coverage for Vitamin B1 from Flax is 105% higher.

Winged bean tuber, raw and Seeds, flaxseed are the varieties used in this article.

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Winged bean vs Flax 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 Copper +13.6%
Contains more Iron +186.5%
Contains more Calcium +750%
Contains more Potassium +38.7%
Contains more Magnesium +1533.3%
Contains more Zinc +212.2%
Contains more Phosphorus +1326.7%
Contains less Sodium -14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Copper +13.6%
Contains more Iron +186.5%
Contains more Calcium +750%
Contains more Potassium +38.7%
Contains more Magnesium +1533.3%
Contains more Zinc +212.2%
Contains more Phosphorus +1326.7%
Contains less Sodium -14.3%

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
:
9
Flax
Contains more Vitamin C +∞%
Contains more Vitamin B1 +333.8%
Contains more Vitamin B3 +87.8%
Contains more Vitamin B5 +749.1%
Contains more Vitamin B6 +530.7%
Contains more Folate +357.9%
Equal in Vitamin B2 - 0.161
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 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +333.8%
Contains more Vitamin B3 +87.8%
Contains more Vitamin B5 +749.1%
Contains more Vitamin B6 +530.7%
Contains more Folate +357.9%
Equal in Vitamin B2 - 0.161

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
63
Flax
Mineral Summary Score
85
Winged bean
181
Flax

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
110%
Flax
Carbohydrates
28%
Winged bean
29%
Flax
Fats
4%
Winged bean
195%
Flax

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 Flax
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Flax
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 Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 3.441g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.5)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Winged bean Flax Opinion
Calories 148 534 Flax
Protein 11.6 18.29 Flax
Fats 0.9 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 28.1 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 2 5.73 Flax
Calcium 30 255 Flax
Potassium 586 813 Flax
Magnesium 24 392 Flax
Sugar 1.55 Winged bean
Fiber 27.3 Flax
Copper 1.386 1.22 Winged bean
Zinc 1.39 4.34 Flax
Starch
Phosphorus 45 642 Flax
Sodium 35 30 Flax
Vitamin A 0 0
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.379 1.644 Flax
Vitamin B2 0.149 0.161 Flax
Vitamin B3 1.64 3.08 Flax
Vitamin B5 0.116 0.985 Flax
Vitamin B6 0.075 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 19 87 Flax
Trans Fat 0 Flax
Saturated Fat 0.222 3.663 Winged bean
Monounsaturated Fat 0.234 7.527 Flax
Polyunsaturated fat 0.174 28.73 Flax
Tryptophan 0.252 0.297 Flax
Threonine 0.451 0.766 Flax
Isoleucine 0.425 0.896 Flax
Leucine 0.64 1.235 Flax
Lysine 0.592 0.862 Flax
Methionine 0.143 0.37 Flax
Phenylalanine 0.451 0.957 Flax
Valine 0.599 1.072 Flax
Histidine 0.241 0.472 Flax
Fructose 0 Flax

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.