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  6. Winged bean vs. Peanut

Winged bean vs. Peanut — In-Depth Nutrition Comparison

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What are the main differences between winged bean and peanuts?

  • Peanuts have more fats, vitamin B3, manganese, folate, phosphorus, magnesium, protein, vitamin B5, and iron than winged bean.
  • Peanuts' daily need coverage for fats is 74% higher.
  • Winged bean is lower in saturated fat.
  • Winged bean has a higher glycemic index (32) than peanuts (13).

We used Winged bean tuber, raw and Peanuts, all types, raw types in this comparison.

Infographic

Winged bean vs Peanut 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%
Peanut
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more CopperCopper +21.2%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +206.7%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +129%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +735.6%
Contains less SodiumSodium -48.6%
Contains more ManganeseManganese +263.5%
Contains more SeleniumSelenium +928.6%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14%
Peanut
Peanut
6
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% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +68.9%
Contains more Vitamin B3Vitamin B3 +635.7%
Contains more Vitamin B5Vitamin B5 +1423.3%
Contains more Vitamin B6Vitamin B6 +364%
Contains more FolateFolate +1163.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.135mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Peanut DV% diff.
Polyunsaturated fat 0.174g 15.558g 103%
Fats 0.9g 49.24g 74%
Vitamin B3 1.64mg 12.066mg 65%
Manganese 0.532mg 1.934mg 61%
Monounsaturated fat 0.234g 24.426g 60%
Vitamin E 8.33mg 56%
Folate 19µg 240µg 55%
Phosphorus 45mg 376mg 47%
Magnesium 24mg 168mg 34%
Fiber 8.5g 34%
Vitamin B5 0.116mg 1.767mg 33%
Iron 2mg 4.58mg 32%
Protein 11.6g 25.8g 28%
Saturated fat 0.222g 6.279g 28%
Copper 1.386mg 1.144mg 27%
Vitamin B1 0.379mg 0.64mg 22%
Calories 148kcal 567kcal 21%
Vitamin B6 0.075mg 0.348mg 21%
Zinc 1.39mg 3.27mg 17%
Selenium 0.7µg 7.2µg 12%
Choline 52.5mg 10%
Calcium 30mg 92mg 6%
Carbs 28.1g 16.13g 4%
Potassium 586mg 705mg 4%
Sodium 35mg 18mg 1%
Vitamin B2 0.149mg 0.135mg 1%
Protein per 100 calories 7.8g 4.6g N/A
Calories per 10 g protein 128kcal 220kcal N/A
Weight per 100 calories 68g 18g N/A
Unsaturated / Saturated Fat ratio 1.8 6.4 N/A
Net carbs 28.1g 7.63g N/A
Sugar 4.72g N/A
Tryptophan 0.252mg 0.25mg 0%
Threonine 0.451mg 0.883mg 0%
Isoleucine 0.425mg 0.907mg 0%
Leucine 0.64mg 1.672mg 0%
Lysine 0.592mg 0.926mg 0%
Methionine 0.143mg 0.317mg 0%
Phenylalanine 0.451mg 1.377mg 0%
Valine 0.599mg 1.082mg 0%
Histidine 0.241mg 0.652mg 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
Peanut
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +74.2%
Contains more WaterWater +783.1%
Contains more ProteinProtein +122.4%
Contains more FatsFats +5371.1%

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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +10338.5%
Contains more Poly. FatPolyunsaturated fat +8841.4%

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.