Wheat Bread vs. Winged bean — In-Depth Nutrition Comparison
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The main differences between Wheat Bread and Winged bean
- Wheat 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.
- Wheat Bread contains 48 times more Selenium than Winged bean. Wheat 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.
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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
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Calcium
+450%
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Iron
+104.5%
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Magnesium
+145.8%
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Phosphorus
+317.8%
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Manganese
+158.8%
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Selenium
+4671.4%
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Potassium
+162.8%
Contains
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Sodium
-94.2%
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Copper
+600%
Equal in Zinc - 1.39
Contains
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Calcium
+450%
Contains
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Iron
+104.5%
Contains
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Magnesium
+145.8%
Contains
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Phosphorus
+317.8%
Contains
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Manganese
+158.8%
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Selenium
+4671.4%
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Potassium
+162.8%
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Sodium
-94.2%
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin C
+∞%
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Vitamin B1
+15.8%
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Vitamin B2
+156.4%
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Vitamin B3
+281.1%
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Vitamin B5
+293.1%
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Vitamin B6
+104%
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Folate
+352.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+15.8%
Contains
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Vitamin B2
+156.4%
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Vitamin B3
+281.1%
Contains
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Vitamin B5
+293.1%
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Vitamin B6
+104%
Contains
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Folate
+352.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+11.7%
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Fats
+374.4%
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Carbs
+98.5%
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Other
+38.5%
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Water
+136.9%
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Contains
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Protein
+11.7%
Contains
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Fats
+374.4%
Contains
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Carbs
+98.5%
Contains
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Other
+38.5%
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Water
+136.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+335.5%
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Polyunsaturated fat
+888.5%
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Saturated Fat
-77.6%
Saturated Fat:
0.989 g
Monounsaturated Fat:
1.019 g
Polyunsaturated fat:
1.72 g
Saturated Fat:
0.222 g
Monounsaturated Fat:
0.234 g
Polyunsaturated fat:
0.174 g
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Monounsaturated Fat
+335.5%
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Polyunsaturated fat
+888.5%
Contains
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Saturated Fat
-77.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 51.07g | 28.1g |
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Protein | 12.96g | 11.6g |
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Fats | 4.27g | 0.9g |
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Carbs | 55.77g | 28.1g |
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Calories | 313kcal | 148kcal |
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Sugar | 6.42g |
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Fiber | 4.7g |
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Calcium | 165mg | 30mg |
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Iron | 4.09mg | 2mg |
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Magnesium | 59mg | 24mg |
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Phosphorus | 188mg | 45mg |
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Potassium | 223mg | 586mg |
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Sodium | 601mg | 35mg |
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Zinc | 1.47mg | 1.39mg |
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Copper | 0.198mg | 1.386mg |
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Manganese | 1.377mg | 0.532mg |
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Selenium | 33.4µg | 0.7µg |
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Vitamin E | 0.24mg |
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Vitamin C | 0.2mg | 0mg |
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Vitamin B1 | 0.439mg | 0.379mg |
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Vitamin B2 | 0.382mg | 0.149mg |
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Vitamin B3 | 6.25mg | 1.64mg |
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Vitamin B5 | 0.456mg | 0.116mg |
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Vitamin B6 | 0.153mg | 0.075mg |
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Folate | 86µg | 19µg |
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Vitamin K | 5.7µg |
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Tryptophan | 0.092mg | 0.252mg |
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Threonine | 0.299mg | 0.451mg |
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Isoleucine | 0.258mg | 0.425mg |
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Leucine | 0.461mg | 0.64mg |
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Lysine | 0.215mg | 0.592mg |
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Methionine | 0.105mg | 0.143mg |
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Phenylalanine | 0.315mg | 0.451mg |
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Valine | 0.31mg | 0.599mg |
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Histidine | 0.15mg | 0.241mg |
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Saturated Fat | 0.989g | 0.222g |
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Monounsaturated Fat | 1.019g | 0.234g |
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Polyunsaturated fat | 1.72g | 0.174g |
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Omega-3 - ALA | 0.161g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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%

17%

Minerals Daily Need Coverage Score
89%

75%

Comparison summary
Which food is lower in Sugar?

Winged bean is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?

Winged bean contains less Sodium (difference - 566mg)
Which food is lower in Saturated Fat?

Winged bean is lower in Saturated Fat (difference - 0.767g)
Which food is lower in glycemic index?

Winged bean is lower in glycemic index (difference - 28)
Which food is cheaper?

Wheat Bread is cheaper (difference - $0.2)
Which food is richer in minerals?

Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?

Wheat Bread is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)