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

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Important differences between Arborio rice and Winged bean

  • Arborio rice has more Selenium, Folate, and Vitamin B5, however, Winged bean has more Copper, Vitamin B1, Potassium, Vitamin B2, Zinc, Manganese, and Iron.
  • Winged bean's daily need coverage for Copper is 146% more.
  • Arborio rice has 11 times more Selenium than Winged bean. Arborio rice has 7.5µg of Selenium, while Winged bean has 0.7µg.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Winged bean tuber, raw.

Infographic

Arborio rice vs Winged bean 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 less Sodium -100%
Contains more Selenium +971.4%
Contains more Calcium +2900%
Contains more Iron +37%
Contains more Magnesium +200%
Contains more Phosphorus +36.4%
Contains more Potassium +2153.8%
Contains more Zinc +247.5%
Contains more Copper +1825%
Contains more Manganese +49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains less Sodium -100%
Contains more Selenium +971.4%
Contains more Calcium +2900%
Contains more Iron +37%
Contains more Magnesium +200%
Contains more Phosphorus +36.4%
Contains more Potassium +2153.8%
Contains more Zinc +247.5%
Contains more Copper +1825%
Contains more Manganese +49%

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.
:
Contains more Vitamin B5 +242.2%
Contains more Folate +210.5%
Contains more Vitamin B1 +131.1%
Contains more Vitamin B2 +831.3%
Contains more Vitamin B6 +27.1%
Equal in Vitamin B3 - 1.64
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%
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%
Contains more Vitamin B5 +242.2%
Contains more Folate +210.5%
Contains more Vitamin B1 +131.1%
Contains more Vitamin B2 +831.3%
Contains more Vitamin B6 +27.1%
Equal in Vitamin B3 - 1.64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +19.4%
Contains more Protein +391.5%
Contains more Fats +373.7%
Contains more Other +952.6%
Equal in Carbs - 28.1
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Water +19.4%
Contains more Protein +391.5%
Contains more Fats +373.7%
Contains more Other +952.6%
Equal in Carbs - 28.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77%
Contains more Monounsaturated Fat +303.4%
Contains more Polyunsaturated fat +248%
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -77%
Contains more Monounsaturated Fat +303.4%
Contains more Polyunsaturated fat +248%

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 bean
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 bean Opinion
Net carbs 28.73g 28.1g Arborio rice
Protein 2.36g 11.6g Winged bean
Fats 0.19g 0.9g Winged bean
Carbs 28.73g 28.1g Arborio rice
Calories 130kcal 148kcal Winged bean
Calcium 1mg 30mg Winged bean
Iron 1.46mg 2mg Winged bean
Magnesium 8mg 24mg Winged bean
Phosphorus 33mg 45mg Winged bean
Potassium 26mg 586mg Winged bean
Sodium 0mg 35mg Arborio rice
Zinc 0.4mg 1.39mg Winged bean
Copper 0.072mg 1.386mg Winged bean
Manganese 0.357mg 0.532mg Winged bean
Selenium 7.5µg 0.7µg Arborio rice
Vitamin B1 0.164mg 0.379mg Winged bean
Vitamin B2 0.016mg 0.149mg Winged bean
Vitamin B3 1.493mg 1.64mg Winged bean
Vitamin B5 0.397mg 0.116mg Arborio rice
Vitamin B6 0.059mg 0.075mg Winged bean
Folate 59µg 19µg Arborio rice
Tryptophan 0.027mg 0.252mg Winged bean
Threonine 0.084mg 0.451mg Winged bean
Isoleucine 0.102mg 0.425mg Winged bean
Leucine 0.195mg 0.64mg Winged bean
Lysine 0.085mg 0.592mg Winged bean
Methionine 0.056mg 0.143mg Winged bean
Phenylalanine 0.126mg 0.451mg Winged bean
Valine 0.144mg 0.599mg Winged bean
Histidine 0.056mg 0.241mg Winged bean
Saturated Fat 0.051g 0.222g Arborio rice
Monounsaturated Fat 0.058g 0.234g Winged bean
Polyunsaturated fat 0.05g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Winged bean
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
13%
Arborio rice
17%
Winged bean
Minerals Daily Need Coverage Score
20%
Arborio rice
75%
Winged bean

Comparison summary

Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 37)
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?
Arborio rice
Arborio rice contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.171g)
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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.