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Winged bean vs Wild rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (difference - 2.5g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.5)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Wild rice
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winged bean Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Winged bean
23
Wild rice
Mineral Summary Score
46
Winged bean
67
Wild rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +42.9%
Contains more Potassium +37.2%
Contains more Copper +164.5%
Contains more Magnesium +637.5%
Contains more Zinc +328.8%
Contains more Phosphorus +862.2%
Contains less Sodium -80%
Equal in Iron - 1.96
Contains more Calcium +42.9%
Contains more Potassium +37.2%
Contains more Copper +164.5%
Contains more Magnesium +637.5%
Contains more Zinc +328.8%
Contains more Phosphorus +862.2%
Contains less Sodium -80%
Equal in Iron - 1.96

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +229.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +75.8%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +825.9%
Contains more Vitamin B6 +421.3%
Contains more Vitamin B1 +229.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +75.8%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +825.9%
Contains more Vitamin B6 +421.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
70%
Winged bean
88%
Wild rice
Carbohydrates
28%
Winged bean
75%
Wild rice
Fats
4%
Winged bean
5%
Wild rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winged bean Wild rice Opinion
Calories 148 357 Wild rice
Protein 11.6 14.73 Wild rice
Fats 0.9 1.08 Wild rice
Vitamin C 0 0
Carbs 28.1 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 2 1.96 Winged bean
Calcium 30 21 Winged bean
Potassium 586 427 Winged bean
Magnesium 24 177 Wild rice
Sugars 2.5 Wild rice
Fiber 6.2 Wild rice
Copper 1.386 0.524 Winged bean
Zinc 1.39 5.96 Wild rice
Starch
Phosphorus 45 433 Wild rice
Sodium 35 7 Wild rice
Vitamin A 0 19 Wild rice
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.379 0.115 Winged bean
Vitamin B2 0.149 0.262 Wild rice
Vitamin B3 1.64 6.733 Wild rice
Vitamin B5 0.116 1.074 Wild rice
Vitamin B6 0.075 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folic acid (B9) 0 0
Trans Fat 0 Wild rice
Saturated Fat 0.222 0.156 Wild rice
Monounsaturated Fat 0.234 0.159 Winged bean
Polyunsaturated fat 0.174 0.676 Wild rice
Tryptophan 0.252 0.179 Winged bean
Threonine 0.451 0.469 Wild rice
Isoleucine 0.425 0.618 Wild rice
Leucine 0.64 1.018 Wild rice
Lysine 0.592 0.629 Wild rice
Methionine 0.143 0.438 Wild rice
Phenylalanine 0.451 0.721 Wild rice
Valine 0.599 0.858 Wild rice
Histidine 0.241 0.384 Wild rice
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.