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Bread vs Winged bean - In-Depth Nutrition Comparison

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The main differences between Bread and Winged bean

  • Bread is richer in Selenium, Manganese, Vitamin B3, Iron, Phosphorus, Vitamin B2, Folate, and Calcium, yet Winged bean is richer in Copper.
  • Daily need coverage for Copper from Winged bean is 132% higher.
  • Bread contains 48 times more Selenium than Winged bean. Bread contains 33.4µg of Selenium, while Winged bean contains 0.7µg.
  • Winged bean contains less Sodium.

Food types used in this article are Bread, wheat, toasted and Winged bean tuber, raw.

Infographic

Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +450%
Contains more Iron +104.5%
Contains more Magnesium +145.8%
Contains more Phosphorus +317.8%
Contains more Potassium +162.8%
Contains less Sodium -94.2%
Contains more Copper +600%
Equal in Zinc - 1.39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +450%
Contains more Iron +104.5%
Contains more Magnesium +145.8%
Contains more Phosphorus +317.8%
Contains more Potassium +162.8%
Contains less Sodium -94.2%
Contains more Copper +600%
Equal in Zinc - 1.39

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
9
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +281.1%
Contains more Vitamin B5 +293.1%
Contains more Vitamin B6 +104%
Contains more Folate +352.6%
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%
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 C +∞%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +281.1%
Contains more Vitamin B5 +293.1%
Contains more Vitamin B6 +104%
Contains more Folate +352.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Winged bean
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 Bread Winged bean Opinion
Net carbs 51.07g 28.1g Bread
Protein 12.96g 11.6g Bread
Fats 4.27g 0.9g Bread
Carbs 55.77g 28.1g Bread
Calories 313kcal 148kcal Bread
Starch g g
Fructose g g
Sugar 6.42g g Winged bean
Fiber 4.7g g Bread
Calcium 165mg 30mg Bread
Iron 4.09mg 2mg Bread
Magnesium 59mg 24mg Bread
Phosphorus 188mg 45mg Bread
Potassium 223mg 586mg Winged bean
Sodium 601mg 35mg Winged bean
Zinc 1.47mg 1.39mg Bread
Copper 0.198mg 1.386mg Winged bean
Vitamin A 0IU 0IU
Vitamin E 0.24mg mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.379mg Bread
Vitamin B2 0.382mg 0.149mg Bread
Vitamin B3 6.25mg 1.64mg Bread
Vitamin B5 0.456mg 0.116mg Bread
Vitamin B6 0.153mg 0.075mg Bread
Folate 86µg 19µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg µg Bread
Tryptophan 0.092mg 0.252mg Winged bean
Threonine 0.299mg 0.451mg Winged bean
Isoleucine 0.258mg 0.425mg Winged bean
Leucine 0.461mg 0.64mg Winged bean
Lysine 0.215mg 0.592mg Winged bean
Methionine 0.105mg 0.143mg Winged bean
Phenylalanine 0.315mg 0.451mg Winged bean
Valine 0.31mg 0.599mg Winged bean
Histidine 0.15mg 0.241mg Winged bean
Cholesterol 0mg 0mg
Trans Fat g 0g Bread
Saturated Fat 0.989g 0.222g Winged bean
Monounsaturated Fat 1.019g 0.234g Bread
Polyunsaturated fat 1.72g 0.174g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
17
Winged bean
Mineral Summary Score
66
Bread
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
70%
Winged bean
Carbohydrates
56%
Bread
28%
Winged bean
Fats
20%
Bread
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 566mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.767g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 28)
Which food is cheaper?
Bread
Bread is cheaper (difference - $0.2)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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