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  6. Wheat Bread vs. Winged bean

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.

Infographic

Wheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
7
:
3
Winged bean
Winged bean
Contains more Calcium +450%
Contains more Iron +104.5%
Contains more Magnesium +145.8%
Contains more Phosphorus +317.8%
Contains more Manganese +158.8%
Contains more Selenium +4671.4%
Contains more Potassium +162.8%
Contains less Sodium -94.2%
Contains more Copper +600%
Equal in Zinc - 1.39
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +450%
Contains more Iron +104.5%
Contains more Magnesium +145.8%
Contains more Phosphorus +317.8%
Contains more Manganese +158.8%
Contains more Selenium +4671.4%
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" 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 bean
Winged bean
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%
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 bean
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Winged bean
Winged bean
Contains more Protein +11.7%
Contains more Fats +374.4%
Contains more Carbs +98.5%
Contains more Other +38.5%
Contains more Water +136.9%
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 bean
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 Protein +11.7%
Contains more Fats +374.4%
Contains more Carbs +98.5%
Contains more Other +38.5%
Contains more Water +136.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +335.5%
Contains more Polyunsaturated fat +888.5%
Contains less Saturated Fat -77.6%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +335.5%
Contains more Polyunsaturated fat +888.5%
Contains less 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.
Wheat 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 Wheat Bread Winged bean Opinion
Net carbs 51.07g 28.1g Wheat Bread
Protein 12.96g 11.6g Wheat Bread
Fats 4.27g 0.9g Wheat Bread
Carbs 55.77g 28.1g Wheat Bread
Calories 313kcal 148kcal Wheat Bread
Sugar 6.42g Winged bean
Fiber 4.7g Wheat Bread
Calcium 165mg 30mg Wheat Bread
Iron 4.09mg 2mg Wheat Bread
Magnesium 59mg 24mg Wheat Bread
Phosphorus 188mg 45mg Wheat Bread
Potassium 223mg 586mg Winged bean
Sodium 601mg 35mg Winged bean
Zinc 1.47mg 1.39mg Wheat Bread
Copper 0.198mg 1.386mg Winged bean
Manganese 1.377mg 0.532mg Wheat Bread
Selenium 33.4µg 0.7µg Wheat Bread
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.379mg Wheat Bread
Vitamin B2 0.382mg 0.149mg Wheat Bread
Vitamin B3 6.25mg 1.64mg Wheat Bread
Vitamin B5 0.456mg 0.116mg Wheat Bread
Vitamin B6 0.153mg 0.075mg Wheat Bread
Folate 86µg 19µg Wheat Bread
Vitamin K 5.7µg Wheat 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
Saturated Fat 0.989g 0.222g Winged bean
Monounsaturated Fat 1.019g 0.234g Wheat Bread
Polyunsaturated fat 1.72g 0.174g 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 bean
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
17%
Winged bean
Minerals Daily Need Coverage Score
89%
Wheat Bread
75%
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?
Wheat Bread
Wheat Bread is cheaper (difference - $0.2)
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

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. Wheat 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.