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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.

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.
Winged bean
Winged bean
5
:
5
Flour
Flour
Contains more Calcium +100%
Contains more Potassium +447.7%
Contains more Zinc +98.6%
Contains more Copper +862.5%
Contains more Iron +132%
Contains more Phosphorus +140%
Contains less Sodium -94.3%
Contains more Manganese +28.2%
Contains more Selenium +4742.9%
Equal in Magnesium - 22
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +100%
Contains more Potassium +447.7%
Contains more Zinc +98.6%
Contains more Copper +862.5%
Contains more Iron +132%
Contains more Phosphorus +140%
Contains less Sodium -94.3%
Contains more Manganese +28.2%
Contains more Selenium +4742.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winged bean
Winged bean
1
:
7
Flour
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%
Winged bean
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Flour
Flour
Contains more Protein +12.3%
Contains more Water +381.5%
Contains more Other +334.8%
Contains more Carbs +171.6%
Equal in Fats - 0.98
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Flour
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 Protein +12.3%
Contains more Water +381.5%
Contains more Other +334.8%
Contains more Carbs +171.6%
Equal in Fats - 0.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Flour
Flour
Contains more Monounsaturated Fat +169%
Contains less Saturated Fat -30.2%
Contains more Polyunsaturated fat +137.4%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +169%
Contains less Saturated Fat -30.2%
Contains more Polyunsaturated 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.
Winged bean Flour
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Flour Opinion
Net carbs 28.1g 73.61g Flour
Protein 11.6g 10.33g Winged bean
Fats 0.9g 0.98g Flour
Carbs 28.1g 76.31g Flour
Calories 148kcal 364kcal Flour
Sugar 0.27g Winged bean
Fiber 2.7g Flour
Calcium 30mg 15mg Winged bean
Iron 2mg 4.64mg Flour
Magnesium 24mg 22mg Winged bean
Phosphorus 45mg 108mg Flour
Potassium 586mg 107mg Winged bean
Sodium 35mg 2mg Flour
Zinc 1.39mg 0.7mg Winged bean
Copper 1.386mg 0.144mg Winged bean
Manganese 0.532mg 0.682mg Flour
Selenium 0.7µg 33.9µg Flour
Vitamin E 0.06mg Flour
Vitamin B1 0.379mg 0.785mg Flour
Vitamin B2 0.149mg 0.494mg Flour
Vitamin B3 1.64mg 5.904mg Flour
Vitamin B5 0.116mg 0.438mg Flour
Vitamin B6 0.075mg 0.044mg Winged bean
Folate 19µg 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.252mg 0.127mg Winged bean
Threonine 0.451mg 0.281mg Winged bean
Isoleucine 0.425mg 0.357mg Winged bean
Leucine 0.64mg 0.71mg Flour
Lysine 0.592mg 0.228mg Winged bean
Methionine 0.143mg 0.183mg Flour
Phenylalanine 0.451mg 0.52mg Flour
Valine 0.599mg 0.415mg Winged bean
Histidine 0.241mg 0.23mg Winged bean
Saturated Fat 0.222g 0.155g Flour
Monounsaturated Fat 0.234g 0.087g Winged bean
Polyunsaturated fat 0.174g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Flour
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
50%
Flour
Minerals Daily Need Coverage Score
75%
Winged bean
59%
Flour

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 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)
Which food is richer in minerals?
?
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.

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.