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Winged beans vs. Arborio rice — In-Depth Nutrition Comparison

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How are Winged beans and Arborio rice different?

  • Winged beans is higher in Copper, Manganese, Iron, Phosphorus, Calcium, Magnesium, Vitamin B1, Zinc, and Vitamin B2, however, Arborio rice is richer in Folate.
  • Daily need coverage for Copper from Winged beans is 78% higher.
  • Winged beans contains 142 times more Calcium than Arborio rice. While Winged beans contains 142mg of Calcium, Arborio rice contains only 1mg.

Winged beans, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Winged beans vs Arborio rice infographic
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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.
Contains more Calcium +14100%
Contains more Iron +196.6%
Contains more Magnesium +575%
Contains more Phosphorus +363.6%
Contains more Potassium +976.9%
Contains more Zinc +260%
Contains more Copper +973.6%
Contains more Manganese +235.9%
Contains less Sodium -100%
Contains more Selenium +158.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +14100%
Contains more Iron +196.6%
Contains more Magnesium +575%
Contains more Phosphorus +363.6%
Contains more Potassium +976.9%
Contains more Zinc +260%
Contains more Copper +973.6%
Contains more Manganese +235.9%
Contains less Sodium -100%
Contains more Selenium +158.6%

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.
:
Contains more Vitamin B1 +79.9%
Contains more Vitamin B2 +706.3%
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +154.5%
Contains more Vitamin B6 +25.5%
Contains more Folate +490%
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% 74% 30% 16% 10% 11% 8% 0% 0%
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% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin B1 +79.9%
Contains more Vitamin B2 +706.3%
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +154.5%
Contains more Vitamin B6 +25.5%
Contains more Folate +490%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +350%
Contains more Fats +2973.7%
Contains more Other +642.1%
Contains more Carbs +92.3%
Equal in Water - 68.53
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +350%
Contains more Fats +2973.7%
Contains more Other +642.1%
Contains more Carbs +92.3%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3612.1%
Contains more Polyunsaturated fat +3002%
Contains less Saturated Fat -93.8%
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +3612.1%
Contains more Polyunsaturated fat +3002%
Contains less Saturated Fat -93.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged beans Arborio rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged beans Arborio rice Opinion
Net carbs 14.94g 28.73g Arborio rice
Protein 10.62g 2.36g Winged beans
Fats 5.84g 0.19g Winged beans
Carbs 14.94g 28.73g Arborio rice
Calories 147kcal 130kcal Winged beans
Calcium 142mg 1mg Winged beans
Iron 4.33mg 1.46mg Winged beans
Magnesium 54mg 8mg Winged beans
Phosphorus 153mg 33mg Winged beans
Potassium 280mg 26mg Winged beans
Sodium 13mg 0mg Arborio rice
Zinc 1.44mg 0.4mg Winged beans
Copper 0.773mg 0.072mg Winged beans
Manganese 1.199mg 0.357mg Winged beans
Selenium 2.9µg 7.5µg Arborio rice
Vitamin B1 0.295mg 0.164mg Winged beans
Vitamin B2 0.129mg 0.016mg Winged beans
Vitamin B3 0.83mg 1.493mg Arborio rice
Vitamin B5 0.156mg 0.397mg Arborio rice
Vitamin B6 0.047mg 0.059mg Arborio rice
Folate 10µg 59µg Arborio rice
Tryptophan 0.233mg 0.027mg Winged beans
Threonine 0.36mg 0.084mg Winged beans
Isoleucine 0.448mg 0.102mg Winged beans
Leucine 0.762mg 0.195mg Winged beans
Lysine 0.652mg 0.085mg Winged beans
Methionine 0.109mg 0.056mg Winged beans
Phenylalanine 0.436mg 0.126mg Winged beans
Valine 0.467mg 0.144mg Winged beans
Histidine 0.241mg 0.056mg Winged beans
Saturated Fat 0.825g 0.051g Arborio rice
Monounsaturated Fat 2.153g 0.058g Winged beans
Polyunsaturated fat 1.551g 0.05g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Winged beans
13%
Arborio rice
Minerals Daily Need Coverage Score
80%
Winged beans
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 37)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.774g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.