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.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of winged bean is 32.
Specific food types used in this comparison are Winged bean tuber, raw and Wheat flour, white, all-purpose, enriched, bleached.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +447.7% |
| Contains more CopperCopper | +862.5% |
| Contains more ZincZinc | +98.6% |
| Contains more IronIron | +132% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains less SodiumSodium | -94.3% |
| Contains more ManganeseManganese | +28.2% |
| Contains more SeleniumSelenium | +4742.9% |
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.
| Contains more Vitamin B6Vitamin B6 | +70.5% |
| Contains more Vitamin B1Vitamin B1 | +107.1% |
| Contains more Vitamin B2Vitamin B2 | +231.5% |
| Contains more Vitamin B3Vitamin B3 | +260% |
| Contains more Vitamin B5Vitamin B5 | +277.6% |
| Contains more FolateFolate | +863.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more ProteinProtein | +12.3% |
| Contains more WaterWater | +381.5% |
| Contains more OtherOther | +334.8% |
| Contains more CarbsCarbs | +171.6% |
~equal in
Fats
~0.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
| Contains more Mono. FatMonounsaturated fat | +169% |
| Contains less Sat. FatSaturated fat | -30.2% |
| Contains more Poly. FatPolyunsaturated fat | +137.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 0.144mg | 138% |
| Selenium | 0.7µg | 33.9µg | 60% |
| Folate | 19µg | 183µg | 41% |
| Vitamin B1 | 0.379mg | 0.785mg | 34% |
| Iron | 2mg | 4.64mg | 33% |
| Vitamin B2 | 0.149mg | 0.494mg | 27% |
| Vitamin B3 | 1.64mg | 5.904mg | 27% |
| Carbs | 28.1g | 76.31g | 16% |
| Potassium | 586mg | 107mg | 14% |
| Calories | 148kcal | 364kcal | 11% |
| Fiber | 2.7g | 11% | |
| Phosphorus | 45mg | 108mg | 9% |
| Manganese | 0.532mg | 0.682mg | 7% |
| Vitamin B5 | 0.116mg | 0.438mg | 6% |
| Zinc | 1.39mg | 0.7mg | 6% |
| Protein | 11.6g | 10.33g | 3% |
| Polyunsaturated fat | 0.174g | 0.413g | 2% |
| Calcium | 30mg | 15mg | 2% |
| Choline | 10.4mg | 2% | |
| Vitamin B6 | 0.075mg | 0.044mg | 2% |
| Sodium | 35mg | 2mg | 1% |
| Fats | 0.9g | 0.98g | 0% |
| Net carbs | 28.1g | 73.61g | N/A |
| Magnesium | 24mg | 22mg | 0% |
| Sugar | 0.27g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.222g | 0.155g | 0% |
| Monounsaturated fat | 0.234g | 0.087g | 0% |
| Tryptophan | 0.252mg | 0.127mg | 0% |
| Threonine | 0.451mg | 0.281mg | 0% |
| Isoleucine | 0.425mg | 0.357mg | 0% |
| Leucine | 0.64mg | 0.71mg | 0% |
| Lysine | 0.592mg | 0.228mg | 0% |
| Methionine | 0.143mg | 0.183mg | 0% |
| Phenylalanine | 0.451mg | 0.52mg | 0% |
| Valine | 0.599mg | 0.415mg | 0% |
| Histidine | 0.241mg | 0.23mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
46%
Minerals Daily Need Coverage Score
75%
59%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 40)
Which food is cheaper?
Winged bean is cheaper (difference - $0.5)
Which food contains less Sodium?
Flour contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.067g)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.