Wheat Bread vs. Winged beans — In-Depth Nutrition Comparison

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Differences between wheat Bread and winged beans

Wheat Bread has more selenium, vitamin B3, vitamin B2, folate, carbs, vitamin B1, vitamin B6, and manganese, while winged beans has more copper.
Winged beans's daily need coverage for copper is 64% higher.
Winged beans contains 46 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while winged beans contains 13mg.
Winged beans has a lower glycemic index. The glycemic index of winged beans is 32, while the glycemic index of wheat Bread is 60.

The food types used in this comparison are Bread, wheat, toasted and Winged beans, mature seeds, cooked, boiled, without salt.

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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.

Wheat Bread

Winged beans

Contains more CalciumCalcium	+16.2%
Contains more PhosphorusPhosphorus	+22.9%
Contains more ManganeseManganese	+14.8%
Contains more SeleniumSelenium	+1051.7%

Contains more PotassiumPotassium	+25.6%
Contains more CopperCopper	+290.4%
Contains less SodiumSodium	-97.8%

~equal in Magnesium ~54mg

~equal in Iron ~4.33mg

~equal in Zinc ~1.44mg

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.

Wheat Bread

Winged beans

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+48.8%
Contains more Vitamin B2Vitamin B2	+196.1%
Contains more Vitamin B3Vitamin B3	+653%
Contains more Vitamin B5Vitamin B5	+192.3%
Contains more Vitamin B6Vitamin B6	+225.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+760%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.198mg	0.773mg	64%
Selenium	33.4µg	2.9µg	55%
Vitamin B3	6.25mg	0.83mg	34%
Sodium	601mg	13mg	26%
Fiber	4.7g		19%
Vitamin B2	0.382mg	0.129mg	19%
Folate	86µg	10µg	19%
Carbs	55.77g	14.94g	14%
Vitamin B1	0.439mg	0.295mg	12%
Omega-3 (ALA)	0.161g		10%
Calories	313kcal	147kcal	8%
Manganese	1.377mg	1.199mg	8%
Vitamin B6	0.153mg	0.047mg	8%
Vitamin B5	0.456mg	0.156mg	6%
Protein	12.96g	10.62g	5%
Phosphorus	188mg	153mg	5%
Vitamin K	5.7µg		5%
Choline	22.1mg		4%
Iron	4.09mg	4.33mg	3%
Monounsaturated fat	1.019g	2.153g	3%
Fats	4.27g	5.84g	2%
Calcium	165mg	142mg	2%
Potassium	223mg	280mg	2%
Vitamin E	0.24mg		2%
Magnesium	59mg	54mg	1%
Saturated fat	0.989g	0.825g	1%
Polyunsaturated fat	1.72g	1.551g	1%
Protein per 100 calories	4.1g	7.2g	N/A
Calories per 10 g protein	242kcal	138kcal	N/A
Weight per 100 calories	32g	68g	N/A
Unsaturated / Saturated Fat ratio	2.8	4.5	N/A
Vitamin C	0.2mg	0mg	0%
Net carbs	51.07g	14.94g	N/A
Sugar	6.42g		N/A
Zinc	1.47mg	1.44mg	0%
Tryptophan	0.092mg	0.233mg	0%
Threonine	0.299mg	0.36mg	0%
Isoleucine	0.258mg	0.448mg	0%
Leucine	0.461mg	0.762mg	0%
Lysine	0.215mg	0.652mg	0%
Methionine	0.105mg	0.109mg	0%
Phenylalanine	0.315mg	0.436mg	0%
Valine	0.31mg	0.467mg	0%
Histidine	0.15mg	0.241mg	0%