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Walnut vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between walnut and winged bean

  • Walnut is richer than winged bean in manganese, fats, phosphorus, vitamin B6, magnesium, copper, folate, zinc, and iron.
  • Daily need coverage for manganese for walnut is 125% higher.
  • Walnut contains 72 times more fats than winged bean. Walnut contains 65.21g of fats, while winged bean contains 0.9g.
  • Winged bean contains less saturated fat.
  • Walnut has a lower glycemic index than winged bean.

Food types used in this article are Nuts, walnuts, english and Winged bean tuber, raw.

Infographic

Walnut vs Winged bean infographic
Infographic link

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.
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +558.3%
Contains more CalciumCalcium +226.7%
Contains more IronIron +45.5%
Contains more CopperCopper +14.4%
Contains more ZincZinc +122.3%
Contains more PhosphorusPhosphorus +668.9%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +541.7%
Contains more SeleniumSelenium +600%
Contains more PotassiumPotassium +32.9%

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.
Walnut
Walnut
7
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +391.4%
Contains more Vitamin B6Vitamin B6 +616%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +415.8%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B3Vitamin B3 +45.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.149mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Winged bean DV% diff.
Polyunsaturated fat 47.174g 0.174g 313%
Manganese 3.414mg 0.532mg 125%
Fats 65.21g 0.9g 99%
Phosphorus 346mg 45mg 43%
Vitamin B6 0.537mg 0.075mg 36%
Magnesium 158mg 24mg 32%
Fiber 6.7g 27%
Saturated fat 6.126g 0.222g 27%
Calories 654kcal 148kcal 25%
Copper 1.586mg 1.386mg 22%
Monounsaturated fat 8.933g 0.234g 22%
Folate 98µg 19µg 20%
Zinc 3.09mg 1.39mg 15%
Iron 2.91mg 2mg 11%
Vitamin B5 0.57mg 0.116mg 9%
Selenium 4.9µg 0.7µg 8%
Protein 15.23g 11.6g 7%
Calcium 98mg 30mg 7%
Choline 39.2mg 7%
Carbs 13.71g 28.1g 5%
Vitamin E 0.7mg 5%
Potassium 441mg 586mg 4%
Vitamin B1 0.341mg 0.379mg 3%
Vitamin B3 1.125mg 1.64mg 3%
Vitamin K 2.7µg 2%
Vitamin C 1.3mg 0mg 1%
Sodium 2mg 35mg 1%
Protein per 100 calories 2.3g 7.8g N/A
Calories per 10 g protein 429kcal 128kcal N/A
Weight per 100 calories 15g 68g N/A
Unsaturated / Saturated Fat ratio 9.2 1.8 N/A
Net carbs 7.01g 28.1g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.15mg 0.149mg 0%
Tryptophan 0.17mg 0.252mg 0%
Threonine 0.596mg 0.451mg 0%
Isoleucine 0.625mg 0.425mg 0%
Leucine 1.17mg 0.64mg 0%
Lysine 0.424mg 0.592mg 0%
Methionine 0.236mg 0.143mg 0%
Phenylalanine 0.711mg 0.451mg 0%
Valine 0.753mg 0.599mg 0%
Histidine 0.391mg 0.241mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +31.3%
Contains more FatsFats +7145.6%
Contains more CarbsCarbs +105%
Contains more WaterWater +1310.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +3717.5%
Contains more Poly. FatPolyunsaturated fat +27011.5%
Contains less Sat. FatSaturated fat -96.4%

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.