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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 for 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.
  • Winged bean has a lower glycemic index than wheat Bread.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +145.8%
Contains more CalciumCalcium +450%
Contains more IronIron +104.5%
Contains more PhosphorusPhosphorus +317.8%
Contains more ManganeseManganese +158.8%
Contains more SeleniumSelenium +4671.4%
Contains more PotassiumPotassium +162.8%
Contains more CopperCopper +600%
Contains less SodiumSodium -94.2%
~equal in Zinc ~1.39mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.8%
Contains more Vitamin B2Vitamin B2 +156.4%
Contains more Vitamin B3Vitamin B3 +281.1%
Contains more Vitamin B5Vitamin B5 +293.1%
Contains more Vitamin B6Vitamin B6 +104%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +352.6%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Winged bean DV% diff.
Copper 0.198mg 1.386mg 132%
Selenium 33.4µg 0.7µg 59%
Manganese 1.377mg 0.532mg 37%
Vitamin B3 6.25mg 1.64mg 29%
Iron 4.09mg 2mg 26%
Sodium 601mg 35mg 25%
Phosphorus 188mg 45mg 20%
Fiber 4.7g 19%
Vitamin B2 0.382mg 0.149mg 18%
Folate 86µg 19µg 17%
Calcium 165mg 30mg 14%
Potassium 223mg 586mg 11%
Polyunsaturated fat 1.72g 0.174g 10%
Carbs 55.77g 28.1g 9%
Calories 313kcal 148kcal 8%
Magnesium 59mg 24mg 8%
Vitamin B5 0.456mg 0.116mg 7%
Vitamin B6 0.153mg 0.075mg 6%
Fats 4.27g 0.9g 5%
Vitamin B1 0.439mg 0.379mg 5%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Saturated fat 0.989g 0.222g 3%
Protein 12.96g 11.6g 3%
Monounsaturated fat 1.019g 0.234g 2%
Vitamin E 0.24mg 2%
Zinc 1.47mg 1.39mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 28.1g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.252mg 0%
Threonine 0.299mg 0.451mg 0%
Isoleucine 0.258mg 0.425mg 0%
Leucine 0.461mg 0.64mg 0%
Lysine 0.215mg 0.592mg 0%
Methionine 0.105mg 0.143mg 0%
Phenylalanine 0.315mg 0.451mg 0%
Valine 0.31mg 0.599mg 0%
Histidine 0.15mg 0.241mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +11.7%
Contains more FatsFats +374.4%
Contains more CarbsCarbs +98.5%
Contains more OtherOther +38.5%
Contains more WaterWater +136.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +335.5%
Contains more Poly. FatPolyunsaturated fat +888.5%
Contains less Sat. FatSaturated fat -77.6%

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 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.