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  6. Arborio rice vs. Winged bean

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.
  • Arborio rice has a higher glycemic index than winged bean.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +971.4%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +2153.8%
Contains more IronIron +37%
Contains more CopperCopper +1825%
Contains more ZincZinc +247.5%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin B5Vitamin B5 +242.2%
Contains more FolateFolate +210.5%
Contains more Vitamin B1Vitamin B1 +131.1%
Contains more Vitamin B2Vitamin B2 +831.3%
Contains more Vitamin B6Vitamin B6 +27.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.64mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Winged bean DV% diff.
Copper 0.072mg 1.386mg 146%
Protein 2.36g 11.6g 18%
Vitamin B1 0.164mg 0.379mg 18%
Potassium 26mg 586mg 16%
Selenium 7.5µg 0.7µg 12%
Vitamin B2 0.016mg 0.149mg 10%
Folate 59µg 19µg 10%
Zinc 0.4mg 1.39mg 9%
Manganese 0.357mg 0.532mg 8%
Iron 1.46mg 2mg 7%
Vitamin B5 0.397mg 0.116mg 6%
Magnesium 8mg 24mg 4%
Calcium 1mg 30mg 3%
Phosphorus 33mg 45mg 2%
Sodium 0mg 35mg 2%
Saturated fat 0.051g 0.222g 1%
Polyunsaturated fat 0.05g 0.174g 1%
Vitamin B6 0.059mg 0.075mg 1%
Calories 130kcal 148kcal 1%
Vitamin B3 1.493mg 1.64mg 1%
Fats 0.19g 0.9g 1%
Carbs 28.73g 28.1g 0%
Net carbs 28.73g 28.1g N/A
Monounsaturated fat 0.058g 0.234g 0%
Tryptophan 0.027mg 0.252mg 0%
Threonine 0.084mg 0.451mg 0%
Isoleucine 0.102mg 0.425mg 0%
Leucine 0.195mg 0.64mg 0%
Lysine 0.085mg 0.592mg 0%
Methionine 0.056mg 0.143mg 0%
Phenylalanine 0.126mg 0.451mg 0%
Valine 0.144mg 0.599mg 0%
Histidine 0.056mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +19.4%
Contains more ProteinProtein +391.5%
Contains more FatsFats +373.7%
Contains more OtherOther +952.6%
~equal in Carbs ~28.1g

Fat Type Comparison

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

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.