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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.

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Bread vs Winged bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
5
:
Contains more Iron +104.5%
Contains more Calcium +450%
Contains more Magnesium +145.8%
Contains more Phosphorus +317.8%
Contains more Potassium +162.8%
Contains more Copper +600%
Contains less Sodium -94.2%
Equal in Zinc - 1.39
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +104.5%
Contains more Calcium +450%
Contains more Magnesium +145.8%
Contains more Phosphorus +317.8%
Contains more Potassium +162.8%
Contains more Copper +600%
Contains less Sodium -94.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Bread Winged bean Opinion
Calories 313 148 Bread
Protein 12.96 11.6 Bread
Fats 4.27 0.9 Bread
Vitamin C 0.2 0 Bread
Carbs 55.77 28.1 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 2 Bread
Calcium 165 30 Bread
Potassium 223 586 Winged bean
Magnesium 59 24 Bread
Sugar 6.42 Winged bean
Fiber 4.7 Bread
Copper 0.198 1.386 Winged bean
Zinc 1.47 1.39 Bread
Starch
Phosphorus 188 45 Bread
Sodium 601 35 Winged bean
Vitamin A 0 0
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.439 0.379 Bread
Vitamin B2 0.382 0.149 Bread
Vitamin B3 6.25 1.64 Bread
Vitamin B5 0.456 0.116 Bread
Vitamin B6 0.153 0.075 Bread
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folate 86 19 Bread
Trans Fat 0 Bread
Saturated Fat 0.989 0.222 Winged bean
Monounsaturated Fat 1.019 0.234 Bread
Polyunsaturated fat 1.72 0.174 Bread
Tryptophan 0.092 0.252 Winged bean
Threonine 0.299 0.451 Winged bean
Isoleucine 0.258 0.425 Winged bean
Leucine 0.461 0.64 Winged bean
Lysine 0.215 0.592 Winged bean
Methionine 0.105 0.143 Winged bean
Phenylalanine 0.315 0.451 Winged bean
Valine 0.31 0.599 Winged bean
Histidine 0.15 0.241 Winged bean
Fructose

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.