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Winged bean vs Flour - In-Depth Nutrition Comparison

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Significant differences between Winged bean and Flour

  • Winged bean has more Copper, and Potassium, however Flour is richer in Selenium, Folate, Vitamin B1, Iron, Vitamin B3, Vitamin B2, Phosphorus, and Manganese.
  • Winged bean covers your daily Copper needs 138% more than Flour.
  • Flour has 5 times less Potassium than Winged bean. Winged bean has 586mg of Potassium, while Flour has 107mg.

Specific food types used in this comparison are Winged bean tuber, raw and Wheat flour, white, all-purpose, enriched, bleached.

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Winged bean vs Flour 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 Calcium +100%
Contains more Potassium +447.7%
Contains more Copper +862.5%
Contains more Zinc +98.6%
Contains more Iron +132%
Contains more Phosphorus +140%
Contains less Sodium -94.3%
Equal in Magnesium - 22
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +100%
Contains more Potassium +447.7%
Contains more Copper +862.5%
Contains more Zinc +98.6%
Contains more Iron +132%
Contains more Phosphorus +140%
Contains less Sodium -94.3%
Equal in Magnesium - 22

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
Flour
Contains more Vitamin B6 +70.5%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +231.5%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +277.6%
Contains more Folate +863.2%
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 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin B6 +70.5%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +231.5%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +277.6%
Contains more Folate +863.2%

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
50
Flour
Mineral Summary Score
85
Winged bean
40
Flour

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
62%
Flour
Carbohydrates
28%
Winged bean
76%
Flour
Fats
4%
Winged bean
5%
Flour

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 Flour
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat 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 Flour
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 - 0.27g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 40)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.067g)
Which food is richer in vitamins?
Flour
Flour 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 Flour Opinion
Calories 148 364 Flour
Protein 11.6 10.33 Winged bean
Fats 0.9 0.98 Flour
Vitamin C 0 0
Carbs 28.1 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 2 4.64 Flour
Calcium 30 15 Winged bean
Potassium 586 107 Winged bean
Magnesium 24 22 Winged bean
Sugar 0.27 Winged bean
Fiber 2.7 Flour
Copper 1.386 0.144 Winged bean
Zinc 1.39 0.7 Winged bean
Starch
Phosphorus 45 108 Flour
Sodium 35 2 Flour
Vitamin A 0 0
Vitamin E 0.06 Flour
Vitamin D 0 0
Vitamin B1 0.379 0.785 Flour
Vitamin B2 0.149 0.494 Flour
Vitamin B3 1.64 5.904 Flour
Vitamin B5 0.116 0.438 Flour
Vitamin B6 0.075 0.044 Winged bean
Vitamin B12 0 0
Vitamin K 0.3 Flour
Folate 19 183 Flour
Trans Fat 0 Flour
Saturated Fat 0.222 0.155 Flour
Monounsaturated Fat 0.234 0.087 Winged bean
Polyunsaturated fat 0.174 0.413 Flour
Tryptophan 0.252 0.127 Winged bean
Threonine 0.451 0.281 Winged bean
Isoleucine 0.425 0.357 Winged bean
Leucine 0.64 0.71 Flour
Lysine 0.592 0.228 Winged bean
Methionine 0.143 0.183 Flour
Phenylalanine 0.451 0.52 Flour
Valine 0.599 0.415 Winged bean
Histidine 0.241 0.23 Winged bean
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.