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Winged bean vs. Rice — In-Depth Nutrition Comparison

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The main differences between Winged bean and Rice

  • Winged bean is richer in Copper, Vitamin B1, Potassium, Vitamin B2, Iron, and Zinc, yet Rice is richer in Selenium, Folate, and Vitamin B5.
  • Daily need coverage for Copper from Winged bean is 146% higher.
  • Winged bean contains 17 times more Potassium than Rice. Winged bean contains 586mg of Potassium, while Rice contains 35mg.

Food types used in this article are Winged bean tuber, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Winged bean vs Rice infographic
Infographic link

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 +200%
Contains more Iron +66.7%
Contains more Magnesium +100%
Contains more Potassium +1574.3%
Contains more Zinc +183.7%
Contains more Copper +1908.7%
Contains more Manganese +12.7%
Contains less Sodium -97.1%
Contains more Selenium +971.4%
Equal in Phosphorus - 43
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +200%
Contains more Iron +66.7%
Contains more Magnesium +100%
Contains more Potassium +1574.3%
Contains more Zinc +183.7%
Contains more Copper +1908.7%
Contains more Manganese +12.7%
Contains less Sodium -97.1%
Contains more Selenium +971.4%
Equal in Phosphorus - 43

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.
:
5
Rice
Contains more Vitamin B1 +132.5%
Contains more Vitamin B2 +1046.2%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +236.2%
Contains more Vitamin B6 +24%
Contains more Folate +205.3%
Equal in Vitamin B3 - 1.476
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% 95% 35% 31% 7% 18% 15% 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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B1 +132.5%
Contains more Vitamin B2 +1046.2%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +236.2%
Contains more Vitamin B6 +24%
Contains more Folate +205.3%
Equal in Vitamin B3 - 1.476

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +331.2%
Contains more Fats +221.4%
Contains more Other +376.2%
Contains more Water +19.2%
Equal in Carbs - 28.17
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +331.2%
Contains more Fats +221.4%
Contains more Other +376.2%
Contains more Water +19.2%
Equal in Carbs - 28.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +165.9%
Contains more Polyunsaturated fat +128.9%
Contains less Saturated Fat -65.3%
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +165.9%
Contains more Polyunsaturated fat +128.9%
Contains less Saturated Fat -65.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Rice Opinion
Net carbs 28.1g 27.77g Winged bean
Protein 11.6g 2.69g Winged bean
Fats 0.9g 0.28g Winged bean
Carbs 28.1g 28.17g Rice
Calories 148kcal 130kcal Winged bean
Sugar 0.05g Winged bean
Fiber 0.4g Rice
Calcium 30mg 10mg Winged bean
Iron 2mg 1.2mg Winged bean
Magnesium 24mg 12mg Winged bean
Phosphorus 45mg 43mg Winged bean
Potassium 586mg 35mg Winged bean
Sodium 35mg 1mg Rice
Zinc 1.39mg 0.49mg Winged bean
Copper 1.386mg 0.069mg Winged bean
Manganese 0.532mg 0.472mg Winged bean
Selenium 0.7µg 7.5µg Rice
Vitamin E 0.04mg Rice
Vitamin B1 0.379mg 0.163mg Winged bean
Vitamin B2 0.149mg 0.013mg Winged bean
Vitamin B3 1.64mg 1.476mg Winged bean
Vitamin B5 0.116mg 0.39mg Rice
Vitamin B6 0.075mg 0.093mg Rice
Folate 19µg 58µg Rice
Tryptophan 0.252mg 0.031mg Winged bean
Threonine 0.451mg 0.096mg Winged bean
Isoleucine 0.425mg 0.116mg Winged bean
Leucine 0.64mg 0.222mg Winged bean
Lysine 0.592mg 0.097mg Winged bean
Methionine 0.143mg 0.063mg Winged bean
Phenylalanine 0.451mg 0.144mg Winged bean
Valine 0.599mg 0.164mg Winged bean
Histidine 0.241mg 0.063mg Winged bean
Saturated Fat 0.222g 0.077g Rice
Monounsaturated Fat 0.234g 0.088g Winged bean
Polyunsaturated fat 0.174g 0.076g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
13%
Rice
Minerals Daily Need Coverage Score
75%
Winged bean
22%
Rice

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 28)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.145g)
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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.