Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Winged bean vs Flax - In-Depth Nutrition Comparison

Compare

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.

Infographic

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

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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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

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

All nutrients comparison - raw data values

Nutrient Winged bean Flax Opinion
Net carbs 28.1g 1.58g Winged bean
Protein 11.6g 18.29g Flax
Fats 0.9g 42.16g Flax
Carbs 28.1g 28.88g Flax
Calories 148kcal 534kcal Flax
Starch g g
Fructose g 0g Flax
Sugar g 1.55g Winged bean
Fiber g 27.3g Flax
Calcium 30mg 255mg Flax
Iron 2mg 5.73mg Flax
Magnesium 24mg 392mg Flax
Phosphorus 45mg 642mg Flax
Potassium 586mg 813mg Flax
Sodium 35mg 30mg Flax
Zinc 1.39mg 4.34mg Flax
Copper 1.386mg 1.22mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg 0.31mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.379mg 1.644mg Flax
Vitamin B2 0.149mg 0.161mg Flax
Vitamin B3 1.64mg 3.08mg Flax
Vitamin B5 0.116mg 0.985mg Flax
Vitamin B6 0.075mg 0.473mg Flax
Folate 19µg 87µg Flax
Vitamin B12 0µg 0µg
Vitamin K µg 4.3µg Flax
Tryptophan 0.252mg 0.297mg Flax
Threonine 0.451mg 0.766mg Flax
Isoleucine 0.425mg 0.896mg Flax
Leucine 0.64mg 1.235mg Flax
Lysine 0.592mg 0.862mg Flax
Methionine 0.143mg 0.37mg Flax
Phenylalanine 0.451mg 0.957mg Flax
Valine 0.599mg 1.072mg Flax
Histidine 0.241mg 0.472mg Flax
Cholesterol 0mg 0mg
Trans Fat 0g g Flax
Saturated Fat 0.222g 3.663g Winged bean
Monounsaturated Fat 0.234g 7.527g Flax
Polyunsaturated fat 0.174g 28.73g Flax

Which food is preferable for your diet?

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

People also compare

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

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)

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.