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  6. Pilaf vs. Winged bean

Pilaf vs. Winged bean — In-Depth Nutrition Comparison

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Differences between Pilaf and Winged bean

  • Pilaf has more Selenium, Folate, Vitamin B3, Vitamin B6, Vitamin B1, Phosphorus, Manganese, and Vitamin B5, while Winged bean has more Copper.
  • Winged bean's daily need coverage for Copper is 136% higher.
  • Winged bean contains 46 times less Selenium than Pilaf. Pilaf contains 32.4µg of Selenium, while Winged bean contains 0.7µg.
  • The amount of Sodium in Winged bean is lower.

The food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Winged bean tuber, raw.

Infographic

Pilaf 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.
Pilaf
Pilaf
6
:
4
Winged bean
Winged bean
Contains more Calcium +176.7%
Contains more Iron +22%
Contains more Magnesium +33.3%
Contains more Phosphorus +242.2%
Contains more Manganese +65.8%
Contains more Selenium +4528.6%
Contains more Potassium +211.7%
Contains less Sodium -97.3%
Contains more Zinc +37.6%
Contains more Copper +734.9%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
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 +176.7%
Contains more Iron +22%
Contains more Magnesium +33.3%
Contains more Phosphorus +242.2%
Contains more Manganese +65.8%
Contains more Selenium +4528.6%
Contains more Potassium +211.7%
Contains less Sodium -97.3%
Contains more Zinc +37.6%
Contains more Copper +734.9%

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.
Pilaf
Pilaf
10
:
1
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +59.1%
Contains more Vitamin B3 +273.6%
Contains more Vitamin B5 +516.4%
Contains more Vitamin B6 +433.3%
Contains more Folate +1015.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +71.3%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +59.1%
Contains more Vitamin B3 +273.6%
Contains more Vitamin B5 +516.4%
Contains more Vitamin B6 +433.3%
Contains more Folate +1015.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +71.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
:
2
Winged bean
Winged bean
Contains more Fats +52.2%
Contains more Carbs +171.6%
Contains more Other +93%
Contains more Protein +11.3%
Contains more Water +613.9%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 Fats +52.2%
Contains more Carbs +171.6%
Contains more Other +93%
Contains more Protein +11.3%
Contains more Water +613.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +59.4%
Contains more Polyunsaturated fat +116.7%
Contains less Saturated Fat -27.7%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 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 +59.4%
Contains more Polyunsaturated fat +116.7%
Contains less Saturated Fat -27.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Winged bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pilaf Winged bean Opinion
Net carbs 75.11g 28.1g Pilaf
Protein 10.42g 11.6g Winged bean
Fats 1.37g 0.9g Pilaf
Carbs 76.31g 28.1g Pilaf
Calories 359kcal 148kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g Winged bean
Fiber 1.2g Pilaf
Calcium 83mg 30mg Pilaf
Iron 2.44mg 2mg Pilaf
Magnesium 32mg 24mg Pilaf
Phosphorus 154mg 45mg Pilaf
Potassium 188mg 586mg Winged bean
Sodium 1303mg 35mg Winged bean
Zinc 1.01mg 1.39mg Winged bean
Copper 0.166mg 1.386mg Winged bean
Manganese 0.882mg 0.532mg Pilaf
Selenium 32.4µg 0.7µg Pilaf
Vitamin A 14IU 0IU Pilaf
Vitamin A RAE 4µg 0µg Pilaf
Vitamin E 0.04mg Pilaf
Vitamin C 4.1mg 0mg Pilaf
Vitamin B1 0.603mg 0.379mg Pilaf
Vitamin B2 0.087mg 0.149mg Winged bean
Vitamin B3 6.127mg 1.64mg Pilaf
Vitamin B5 0.715mg 0.116mg Pilaf
Vitamin B6 0.4mg 0.075mg Pilaf
Folate 212µg 19µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg Pilaf
Tryptophan 0.086mg 0.252mg Winged bean
Threonine 0.221mg 0.451mg Winged bean
Isoleucine 0.279mg 0.425mg Winged bean
Leucine 0.523mg 0.64mg Winged bean
Lysine 0.189mg 0.592mg Winged bean
Methionine 0.145mg 0.143mg Pilaf
Phenylalanine 0.32mg 0.451mg Winged bean
Valine 0.374mg 0.599mg Winged bean
Histidine 0.15mg 0.241mg Winged bean
Cholesterol 1mg 0mg Winged bean
Saturated Fat 0.307g 0.222g Winged bean
Monounsaturated Fat 0.373g 0.234g Pilaf
Polyunsaturated fat 0.377g 0.174g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
50%
Pilaf
17%
Winged bean
Minerals Daily Need Coverage Score
77%
Pilaf
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 1268mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.085g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 28)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.5)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.