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Winged bean vs. Wheat — In-Depth Nutrition Comparison

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How are Winged bean and Wheat different?

  • Winged bean has more Copper, Vitamin B1, Potassium, and Vitamin B2, however, Wheat is richer in Selenium, Manganese, Phosphorus, and Magnesium.
  • Winged bean covers your daily need of Copper 131% more than Wheat.
  • Winged bean has 5 times more Vitamin B2 than Wheat. Winged bean has 0.149mg of Vitamin B2, while Wheat has 0.03mg.

Winged bean tuber, raw and Wheat, KAMUT khorasan, cooked types were used in this article.

Infographic

Winged bean vs Wheat 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 +233.3%
Contains more Iron +13.6%
Contains more Potassium +257.3%
Contains more Copper +569.6%
Contains more Magnesium +100%
Contains more Phosphorus +226.7%
Contains less Sodium -77.1%
Contains more Zinc +32.4%
Contains more Manganese +93.6%
Contains more Selenium +4457.1%
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% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +233.3%
Contains more Iron +13.6%
Contains more Potassium +257.3%
Contains more Copper +569.6%
Contains more Magnesium +100%
Contains more Phosphorus +226.7%
Contains less Sodium -77.1%
Contains more Zinc +32.4%
Contains more Manganese +93.6%
Contains more Selenium +4457.1%

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.
:
3
Wheat
Contains more Vitamin B1 +298.9%
Contains more Vitamin B2 +396.7%
Contains more Folate +72.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +40.5%
Equal in Vitamin B6 - 0.07
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 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B1 +298.9%
Contains more Vitamin B2 +396.7%
Contains more Folate +72.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +40.5%
Equal in Vitamin B6 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +103.2%
Contains more Other +194.1%
Contains more Water +13.6%
Equal in Fats - 0.83
Equal in Carbs - 27.6
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +103.2%
Contains more Other +194.1%
Contains more Water +13.6%
Equal in Fats - 0.83
Equal in Carbs - 27.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +178.6%
Contains less Saturated Fat -65.3%
Contains more Polyunsaturated fat +39.7%
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +178.6%
Contains less Saturated Fat -65.3%
Contains more Polyunsaturated fat +39.7%

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 Wheat
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Wheat Opinion
Net carbs 28.1g 23.3g Winged bean
Protein 11.6g 5.71g Winged bean
Fats 0.9g 0.83g Winged bean
Carbs 28.1g 27.6g Winged bean
Calories 148kcal 132kcal Winged bean
Sugar 3.07g Winged bean
Fiber 4.3g Wheat
Calcium 30mg 9mg Winged bean
Iron 2mg 1.76mg Winged bean
Magnesium 24mg 48mg Wheat
Phosphorus 45mg 147mg Wheat
Potassium 586mg 164mg Winged bean
Sodium 35mg 8mg Wheat
Zinc 1.39mg 1.84mg Wheat
Copper 1.386mg 0.207mg Winged bean
Manganese 0.532mg 1.03mg Wheat
Selenium 0.7µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.24mg Wheat
Vitamin B1 0.379mg 0.095mg Winged bean
Vitamin B2 0.149mg 0.03mg Winged bean
Vitamin B3 1.64mg 2.305mg Wheat
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.075mg 0.07mg Winged bean
Folate 19µg 11µg Winged bean
Tryptophan 0.252mg 0.051mg Winged bean
Threonine 0.451mg 0.172mg Winged bean
Isoleucine 0.425mg 0.22mg Winged bean
Leucine 0.64mg 0.432mg Winged bean
Lysine 0.592mg 0.161mg Winged bean
Methionine 0.143mg 0.097mg Winged bean
Phenylalanine 0.451mg 0.3mg Winged bean
Valine 0.599mg 0.267mg Winged bean
Histidine 0.241mg 0.147mg Winged bean
Trans Fat 0g 0.002g Winged bean
Saturated Fat 0.222g 0.077g Wheat
Monounsaturated Fat 0.234g 0.084g Winged bean
Polyunsaturated fat 0.174g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
75%
Winged bean
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.145g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.