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, protein, phosphorus, calcium, magnesium, vitamin B1, and zinc.
Daily need coverage for copper for 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.
Winged beans has a lower glycemic index (32) than arborio rice (69).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Arborio rice

Winged beans

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+158.6%

Contains more MagnesiumMagnesium	+575%
Contains more CalciumCalcium	+14100%
Contains more PotassiumPotassium	+976.9%
Contains more IronIron	+196.6%
Contains more CopperCopper	+973.6%
Contains more ZincZinc	+260%
Contains more PhosphorusPhosphorus	+363.6%
Contains more ManganeseManganese	+235.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Arborio rice

Winged beans

Contains more Vitamin B3Vitamin B3	+79.9%
Contains more Vitamin B5Vitamin B5	+154.5%
Contains more Vitamin B6Vitamin B6	+25.5%
Contains more FolateFolate	+490%

Contains more Vitamin B1Vitamin B1	+79.9%
Contains more Vitamin B2Vitamin B2	+706.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.072mg	0.773mg	78%
Manganese	0.357mg	1.199mg	37%
Iron	1.46mg	4.33mg	36%
Protein	2.36g	10.62g	17%
Phosphorus	33mg	153mg	17%
Calcium	1mg	142mg	14%
Folate	59µg	10µg	12%
Magnesium	8mg	54mg	11%
Vitamin B1	0.164mg	0.295mg	11%
Polyunsaturated fat	0.05g	1.551g	10%
Fats	0.19g	5.84g	9%
Zinc	0.4mg	1.44mg	9%
Vitamin B2	0.016mg	0.129mg	9%
Selenium	7.5µg	2.9µg	8%
Potassium	26mg	280mg	7%
Carbs	28.73g	14.94g	5%
Vitamin B5	0.397mg	0.156mg	5%
Monounsaturated fat	0.058g	2.153g	5%
Vitamin B3	1.493mg	0.83mg	4%
Saturated fat	0.051g	0.825g	4%
Calories	130kcal	147kcal	1%
Sodium	0mg	13mg	1%
Vitamin B6	0.059mg	0.047mg	1%
Protein per 100 calories	1.8g	7.2g	N/A
Calories per 10 g protein	551kcal	138kcal	N/A
Weight per 100 calories	77g	68g	N/A
Unsaturated / Saturated Fat ratio	2.1	4.5	N/A
Net carbs	28.73g	14.94g	N/A
Tryptophan	0.027mg	0.233mg	0%
Threonine	0.084mg	0.36mg	0%
Isoleucine	0.102mg	0.448mg	0%
Leucine	0.195mg	0.762mg	0%
Lysine	0.085mg	0.652mg	0%
Methionine	0.056mg	0.109mg	0%
Phenylalanine	0.126mg	0.436mg	0%
Valine	0.144mg	0.467mg	0%
Histidine	0.056mg	0.241mg	0%