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  6. Wheat Bread vs. Winged beans

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, Vitamin B1, Vitamin B6, Manganese, and Vitamin B5, 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.

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

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
6
:
4
Winged beans
Winged beans
Contains more Calcium +16.2%
Contains more Phosphorus +22.9%
Contains more Manganese +14.8%
Contains more Selenium +1051.7%
Contains more Potassium +25.6%
Contains less Sodium -97.8%
Contains more Copper +290.4%
Equal in Iron - 4.33
Equal in Magnesium - 54
Equal in Zinc - 1.44
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains more Calcium +16.2%
Contains more Phosphorus +22.9%
Contains more Manganese +14.8%
Contains more Selenium +1051.7%
Contains more Potassium +25.6%
Contains less Sodium -97.8%
Contains more Copper +290.4%
Equal in Iron - 4.33
Equal in Magnesium - 54
Equal in Zinc - 1.44

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.
Wheat Bread
Wheat Bread
9
:
0
Winged beans
Winged beans
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.8%
Contains more Vitamin B2 +196.1%
Contains more Vitamin B3 +653%
Contains more Vitamin B5 +192.3%
Contains more Vitamin B6 +225.5%
Contains more Folate +760%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 C +∞%
Contains more Vitamin B1 +48.8%
Contains more Vitamin B2 +196.1%
Contains more Vitamin B3 +653%
Contains more Vitamin B5 +192.3%
Contains more Vitamin B6 +225.5%
Contains more Folate +760%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
3
:
2
Winged beans
Winged beans
Contains more Protein +22%
Contains more Carbs +273.3%
Contains more Other +96.5%
Contains more Fats +36.8%
Contains more Water +177.3%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 Protein +22%
Contains more Carbs +273.3%
Contains more Other +96.5%
Contains more Fats +36.8%
Contains more Water +177.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Winged beans
Winged beans
Contains more Polyunsaturated fat +10.9%
Contains less Saturated Fat -16.6%
Contains more Monounsaturated Fat +111.3%
Equal in Polyunsaturated fat - 1.551
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains more Polyunsaturated fat +10.9%
Contains less Saturated Fat -16.6%
Contains more Monounsaturated Fat +111.3%
Equal in Polyunsaturated fat - 1.551

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Winged beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Winged beans Opinion
Net carbs 51.07g 14.94g Wheat Bread
Protein 12.96g 10.62g Wheat Bread
Fats 4.27g 5.84g Winged beans
Carbs 55.77g 14.94g Wheat Bread
Calories 313kcal 147kcal Wheat Bread
Sugar 6.42g Winged beans
Fiber 4.7g Wheat Bread
Calcium 165mg 142mg Wheat Bread
Iron 4.09mg 4.33mg Winged beans
Magnesium 59mg 54mg Wheat Bread
Phosphorus 188mg 153mg Wheat Bread
Potassium 223mg 280mg Winged beans
Sodium 601mg 13mg Winged beans
Zinc 1.47mg 1.44mg Wheat Bread
Copper 0.198mg 0.773mg Winged beans
Manganese 1.377mg 1.199mg Wheat Bread
Selenium 33.4µg 2.9µg Wheat Bread
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.295mg Wheat Bread
Vitamin B2 0.382mg 0.129mg Wheat Bread
Vitamin B3 6.25mg 0.83mg Wheat Bread
Vitamin B5 0.456mg 0.156mg Wheat Bread
Vitamin B6 0.153mg 0.047mg Wheat Bread
Folate 86µg 10µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.233mg Winged beans
Threonine 0.299mg 0.36mg Winged beans
Isoleucine 0.258mg 0.448mg Winged beans
Leucine 0.461mg 0.762mg Winged beans
Lysine 0.215mg 0.652mg Winged beans
Methionine 0.105mg 0.109mg Winged beans
Phenylalanine 0.315mg 0.436mg Winged beans
Valine 0.31mg 0.467mg Winged beans
Histidine 0.15mg 0.241mg Winged beans
Saturated Fat 0.989g 0.825g Winged beans
Monounsaturated Fat 1.019g 2.153g Winged beans
Polyunsaturated fat 1.72g 1.551g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
12%
Winged beans
Minerals Daily Need Coverage Score
89%
Wheat Bread
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 588mg)
Which food is lower in Saturated Fat?
Winged beans
Winged beans is lower in Saturated Fat (difference - 0.164g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 28)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $0.3)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.