Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Winged bean
  5. Compare
  6. Winged bean vs. Brazil nut

Winged bean vs. Brazil nut — In-Depth Nutrition Comparison

Compare

What are the differences between winged bean and brazil nut?

  • The amount of selenium, fats, phosphorus, magnesium, copper, manganese, zinc, vitamin B1, and calcium in brazil nut is higher than in winged bean.
  • Brazil nut's daily need coverage for selenium is 3484% more.
  • Winged bean has less saturated fat.
  • Brazil nut has a lower glycemic index (10) than winged bean (32).

We used Winged bean tuber, raw and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Winged bean vs Brazil nut 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +1466.7%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +21.5%
Contains more CopperCopper +25.8%
Contains more ZincZinc +192.1%
Contains more PhosphorusPhosphorus +1511.1%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +129.9%
Contains more SeleniumSelenium +273757.1%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14%
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 2.3% 0% 0% 113% 154% 8.1% 5.5% 11% 23% 0% 0% 17%
Contains more Vitamin B2Vitamin B2 +325.7%
Contains more Vitamin B3Vitamin B3 +455.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +62.8%
Contains more Vitamin B5Vitamin B5 +58.6%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more FolateFolate +15.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Brazil nut DV% diff.
Selenium 0.7µg 1917µg 3484%
Polyunsaturated fat 0.174g 24.399g 162%
Omega-6 (Linoleic acid) 23.859g 140%
Fats 0.9g 67.1g 102%
Phosphorus 45mg 725mg 97%
Magnesium 24mg 376mg 84%
Saturated fat 0.222g 16.134g 72%
Monounsaturated fat 0.234g 23.879g 59%
Copper 1.386mg 1.743mg 40%
Vitamin E 5.65mg 38%
Fiber 7.5g 30%
Manganese 0.532mg 1.223mg 30%
Calories 148kcal 659kcal 26%
Zinc 1.39mg 4.06mg 24%
Vitamin B1 0.379mg 0.617mg 20%
Calcium 30mg 160mg 13%
Vitamin B2 0.149mg 0.035mg 9%
Vitamin B3 1.64mg 0.295mg 8%
Protein 11.6g 14.32g 5%
Carbs 28.1g 11.74g 5%
Iron 2mg 2.43mg 5%
Choline 28.8mg 5%
Potassium 586mg 659mg 2%
Vitamin B6 0.075mg 0.101mg 2%
Vitamin C 0mg 0.7mg 1%
Sodium 35mg 3mg 1%
Vitamin B5 0.116mg 0.184mg 1%
Folate 19µg 22µg 1%
Omega-3 (ALA) 0.018g 1%
Protein per 100 calories 7.8g 2.2g N/A
Calories per 10 g protein 128kcal 460kcal N/A
Weight per 100 calories 68g 15g N/A
Unsaturated / Saturated Fat ratio 1.8 3 N/A
Net carbs 28.1g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.252mg 0.135mg 0%
Threonine 0.451mg 0.365mg 0%
Isoleucine 0.425mg 0.518mg 0%
Leucine 0.64mg 1.19mg 0%
Lysine 0.592mg 0.49mg 0%
Methionine 0.143mg 1.124mg 0%
Phenylalanine 0.451mg 0.639mg 0%
Valine 0.599mg 0.76mg 0%
Histidine 0.241mg 0.409mg 0%
Omega-6 (Gamma-linolenic acid) 0.018g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +139.4%
Contains more WaterWater +1578.4%
Contains more ProteinProtein +23.4%
Contains more FatsFats +7355.6%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +10104.7%
Contains more Poly. FatPolyunsaturated fat +13922.4%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.