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Winged bean vs. Walnut — In-Depth Nutrition Comparison

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The main differences between Winged bean and Walnut

  • Walnut is richer than Winged bean in Manganese, Phosphorus, Vitamin B6, Magnesium, Copper, Folate, Zinc, Iron, and Vitamin B5.
  • Daily need coverage for Manganese from Walnut is 125% higher.
  • Winged bean contains less Saturated Fat.

Food types used in this article are Winged bean tuber, raw and Nuts, walnuts, english.

Infographic

Winged bean vs Walnut 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%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +32.9%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +226.7%
Contains more IronIron +45.5%
Contains more CopperCopper +14.4%
Contains more ZincZinc +122.3%
Contains more PhosphorusPhosphorus +668.9%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +541.7%
Contains more SeleniumSelenium +600%

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%
Walnut
8
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +391.4%
Contains more Vitamin B6Vitamin B6 +616%
Contains more FolateFolate +415.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.341mg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

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
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +105%
Contains more WaterWater +1310.3%
Contains more OtherOther +12.4%
Contains more ProteinProtein +31.3%
Contains more FatsFats +7145.6%

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
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated Fat -96.4%
Contains more Mono. FatMonounsaturated Fat +3717.5%
Contains more Poly. FatPolyunsaturated fat +27011.5%

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 Walnut
Lower in Sugar ok
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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Walnut Opinion
Calories 148kcal 654kcal Walnut
Protein 11.6g 15.23g Walnut
Fats 0.9g 65.21g Walnut
Vitamin C 0mg 1.3mg Walnut
Net carbs 28.1g 7.01g Winged bean
Carbs 28.1g 13.71g Winged bean
Magnesium 24mg 158mg Walnut
Calcium 30mg 98mg Walnut
Potassium 586mg 441mg Winged bean
Iron 2mg 2.91mg Walnut
Sugar 2.61g Winged bean
Fiber 6.7g Walnut
Copper 1.386mg 1.586mg Walnut
Zinc 1.39mg 3.09mg Walnut
Starch 0.06g Walnut
Phosphorus 45mg 346mg Walnut
Sodium 35mg 2mg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.7mg Walnut
Manganese 0.532mg 3.414mg Walnut
Selenium 0.7µg 4.9µg Walnut
Vitamin B1 0.379mg 0.341mg Winged bean
Vitamin B2 0.149mg 0.15mg Walnut
Vitamin B3 1.64mg 1.125mg Winged bean
Vitamin B5 0.116mg 0.57mg Walnut
Vitamin B6 0.075mg 0.537mg Walnut
Vitamin K 2.7µg Walnut
Folate 19µg 98µg Walnut
Choline 39.2mg Walnut
Saturated Fat 0.222g 6.126g Winged bean
Monounsaturated Fat 0.234g 8.933g Walnut
Polyunsaturated fat 0.174g 47.174g Walnut
Tryptophan 0.252mg 0.17mg Winged bean
Threonine 0.451mg 0.596mg Walnut
Isoleucine 0.425mg 0.625mg Walnut
Leucine 0.64mg 1.17mg Walnut
Lysine 0.592mg 0.424mg Winged bean
Methionine 0.143mg 0.236mg Walnut
Phenylalanine 0.451mg 0.711mg Walnut
Valine 0.599mg 0.753mg Walnut
Histidine 0.241mg 0.391mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Winged bean
32%
Walnut
Minerals Daily Need Coverage Score
75%
Winged bean
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 5.904g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $4.5)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.