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  6. Winged bean vs. Flour

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.

Infographic

Winged bean vs Flour 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%
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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%
~equal in Magnesium ~22mg

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%
Flour
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Flour 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%

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
Flour
Flour
2
10% 76% 12%
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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Flour
Flour
2
24% 13% 63%
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%

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. 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.