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  6. Arborio rice vs. Winged beans

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

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How are Arborio rice and Winged beans different?

  • Arborio rice is higher in Folate, however, Winged beans is richer in Copper, Manganese, Iron, Phosphorus, Calcium, Magnesium, Vitamin B1, Zinc, and Vitamin B2.
  • Daily need coverage for Copper from Winged beans is 78% higher.
  • Arborio rice contains 6 times more Folate than Winged beans. While Arborio rice contains 59µg of Folate, Winged beans contains only 10µg.

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

Infographic

Arborio rice vs Winged beans 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.
Arborio rice
Arborio rice
2
:
8
Winged beans
Winged beans
Contains less Sodium -100%
Contains more Selenium +158.6%
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%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains less Sodium -100%
Contains more Selenium +158.6%
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%

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.
Arborio rice
Arborio rice
4
:
2
Winged beans
Winged beans
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +154.5%
Contains more Vitamin B6 +25.5%
Contains more Folate +490%
Contains more Vitamin B1 +79.9%
Contains more Vitamin B2 +706.3%
Arborio rice
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%
Winged beans
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%
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +154.5%
Contains more Vitamin B6 +25.5%
Contains more Folate +490%
Contains more Vitamin B1 +79.9%
Contains more Vitamin B2 +706.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arborio rice
Arborio rice
2
:
3
Winged beans
Winged beans
Contains more Carbs +92.3%
Contains more Protein +350%
Contains more Fats +2973.7%
Contains more Other +642.1%
Equal in Water - 67.19
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Carbs +92.3%
Contains more Protein +350%
Contains more Fats +2973.7%
Contains more Other +642.1%
Equal in Water - 67.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +3612.1%
Contains more Polyunsaturated fat +3002%
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +3612.1%
Contains more Polyunsaturated fat +3002%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Winged beans
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
13%
Arborio rice
12%
Winged beans
Minerals Daily Need Coverage Score
20%
Arborio rice
80%
Winged beans

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.