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  6. Flax seeds vs. Winged bean

Flax seeds vs. Winged bean — In-Depth Nutrition Comparison

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How are flax seeds and winged bean different?

  • Flax seeds have more vitamin B1, magnesium, phosphorus, manganese, fats, iron, selenium, vitamin B6, zinc, and calcium than winged bean.
  • Daily need coverage for vitamin B1 for flax seeds is 105% higher.
  • Flax seeds contain 47 times more fats than winged bean. While flax seeds contain 42.16g of fats, winged bean contains only 0.9g.

Seeds, flaxseed and Winged bean tuber, raw are the varieties used in this article.

Infographic

Flax seeds vs Winged bean infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
Contains more MagnesiumMagnesium +1533.3%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +186.5%
Contains more ZincZinc +212.2%
Contains more PhosphorusPhosphorus +1326.7%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +366.5%
Contains more SeleniumSelenium +3528.6%
Contains more CopperCopper +13.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +333.8%
Contains more Vitamin B3Vitamin B3 +87.8%
Contains more Vitamin B5Vitamin B5 +749.1%
Contains more Vitamin B6Vitamin B6 +530.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +357.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.149mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Winged bean DV% diff.
Polyunsaturated fat 28.73g 0.174g 190%
Fiber 27.3g 109%
Vitamin B1 1.644mg 0.379mg 105%
Magnesium 392mg 24mg 88%
Phosphorus 642mg 45mg 85%
Manganese 2.482mg 0.532mg 85%
Fats 42.16g 0.9g 63%
Iron 5.73mg 2mg 47%
Selenium 25.4µg 0.7µg 45%
Vitamin B6 0.473mg 0.075mg 31%
Zinc 4.34mg 1.39mg 27%
Calcium 255mg 30mg 23%
Calories 534kcal 148kcal 19%
Copper 1.22mg 1.386mg 18%
Monounsaturated fat 7.527g 0.234g 18%
Vitamin B5 0.985mg 0.116mg 17%
Folate 87µg 19µg 17%
Saturated fat 3.663g 0.222g 16%
Choline 78.7mg 14%
Protein 18.29g 11.6g 13%
Vitamin B3 3.08mg 1.64mg 9%
Potassium 813mg 586mg 7%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 0mg 1%
Vitamin B2 0.161mg 0.149mg 1%
Protein per 100 calories 3.4g 7.8g N/A
Calories per 10 g protein 292kcal 128kcal N/A
Weight per 100 calories 19g 68g N/A
Unsaturated / Saturated Fat ratio 9.9 1.8 N/A
Net carbs 1.58g 28.1g N/A
Carbs 28.88g 28.1g 0%
Sugar 1.55g N/A
Sodium 30mg 35mg 0%
Tryptophan 0.297mg 0.252mg 0%
Threonine 0.766mg 0.451mg 0%
Isoleucine 0.896mg 0.425mg 0%
Leucine 1.235mg 0.64mg 0%
Lysine 0.862mg 0.592mg 0%
Methionine 0.37mg 0.143mg 0%
Phenylalanine 0.957mg 0.451mg 0%
Valine 1.072mg 0.599mg 0%
Histidine 0.472mg 0.241mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +57.7%
Contains more FatsFats +4584.4%
Contains more WaterWater +724.7%
~equal in Carbs ~28.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +3116.7%
Contains more Poly. FatPolyunsaturated fat +16411.5%
Contains less Sat. FatSaturated fat -93.9%

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.