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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.
Contains more Potassium +32.9%
Contains more Calcium +226.7%
Contains more Iron +45.5%
Contains more Magnesium +558.3%
Contains more Phosphorus +668.9%
Contains less Sodium -94.3%
Contains more Zinc +122.3%
Contains more Copper +14.4%
Contains more Manganese +541.7%
Contains more Selenium +600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Potassium +32.9%
Contains more Calcium +226.7%
Contains more Iron +45.5%
Contains more Magnesium +558.3%
Contains more Phosphorus +668.9%
Contains less Sodium -94.3%
Contains more Zinc +122.3%
Contains more Copper +14.4%
Contains more Manganese +541.7%
Contains more Selenium +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.
:
8
Walnut
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +45.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +391.4%
Contains more Vitamin B6 +616%
Contains more Folate +415.8%
Equal in Vitamin B1 - 0.341
Equal in Vitamin B2 - 0.15
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 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +45.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +391.4%
Contains more Vitamin B6 +616%
Contains more Folate +415.8%
Equal in Vitamin B1 - 0.341
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +105%
Contains more Water +1310.3%
Contains more Other +12.4%
Contains more Protein +31.3%
Contains more Fats +7145.6%
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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 Carbs +105%
Contains more Water +1310.3%
Contains more Other +12.4%
Contains more Protein +31.3%
Contains more Fats +7145.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +3717.5%
Contains more Polyunsaturated fat +27011.5%
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +3717.5%
Contains more Polyunsaturated 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
Net carbs 28.1g 7.01g Winged bean
Protein 11.6g 15.23g Walnut
Fats 0.9g 65.21g Walnut
Carbs 28.1g 13.71g Winged bean
Calories 148kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Winged bean
Fiber 6.7g Walnut
Calcium 30mg 98mg Walnut
Iron 2mg 2.91mg Walnut
Magnesium 24mg 158mg Walnut
Phosphorus 45mg 346mg Walnut
Potassium 586mg 441mg Winged bean
Sodium 35mg 2mg Walnut
Zinc 1.39mg 3.09mg Walnut
Copper 1.386mg 1.586mg Walnut
Manganese 0.532mg 3.414mg Walnut
Selenium 0.7µg 4.9µg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.7mg Walnut
Vitamin C 0mg 1.3mg 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
Folate 19µg 98µg Walnut
Vitamin K 2.7µg 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
Saturated Fat 0.222g 6.126g Winged bean
Monounsaturated Fat 0.234g 8.933g Walnut
Polyunsaturated fat 0.174g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Walnut
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
33%
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.