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  6. Brown rice vs. Winged beans

Brown rice vs. Winged beans — In-Depth Nutrition Comparison

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Summary of differences between brown rice and winged beans

  • Brown rice has more vitamin B3 and vitamin B6; however, winged beans is higher in copper, iron, calcium, manganese, vitamin B1, phosphorus, zinc, and potassium.
  • Winged beans covers your daily need for copper, 74% more than brown rice.
  • Brown rice has 3 times more vitamin B3 than winged beans. While brown rice has 2.561mg of vitamin B3, winged beans has only 0.83mg.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Brown rice vs Winged beans 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +4633.3%
Contains more PotassiumPotassium +225.6%
Contains more IronIron +673.2%
Contains more CopperCopper +629.2%
Contains more ZincZinc +102.8%
Contains more PhosphorusPhosphorus +48.5%
Contains more ManganeseManganese +23.1%

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +208.6%
Contains more Vitamin B5Vitamin B5 +143.6%
Contains more Vitamin B6Vitamin B6 +161.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +65.7%
Contains more Vitamin B2Vitamin B2 +87%
Contains more FolateFolate +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Winged beans DV% diff.
Copper 0.106mg 0.773mg 74%
Iron 0.56mg 4.33mg 47%
Protein 2.74g 10.62g 16%
Calcium 3mg 142mg 14%
Vitamin B3 2.561mg 0.83mg 11%
Manganese 0.974mg 1.199mg 10%
Vitamin B1 0.178mg 0.295mg 10%
Starch 24.79g 10%
Polyunsaturated fat 0.366g 1.551g 8%
Fats 0.97g 5.84g 7%
Zinc 0.71mg 1.44mg 7%
Phosphorus 103mg 153mg 7%
Potassium 86mg 280mg 6%
Fiber 1.6g 6%
Vitamin B6 0.123mg 0.047mg 6%
Selenium 5.8µg 2.9µg 5%
Vitamin B2 0.069mg 0.129mg 5%
Monounsaturated fat 0.369g 2.153g 4%
Magnesium 39mg 54mg 4%
Carbs 25.58g 14.94g 4%
Vitamin B5 0.38mg 0.156mg 4%
Saturated fat 0.26g 0.825g 3%
Choline 9.2mg 2%
Calories 123kcal 147kcal 1%
Vitamin E 0.17mg 1%
Net carbs 23.98g 14.94g N/A
Sugar 0.24g N/A
Sodium 4mg 13mg 0%
Vitamin K 0.2µg 0%
Folate 9µg 10µg 0%
Tryptophan 0.033mg 0.233mg 0%
Threonine 0.095mg 0.36mg 0%
Isoleucine 0.109mg 0.448mg 0%
Leucine 0.214mg 0.762mg 0%
Lysine 0.099mg 0.652mg 0%
Methionine 0.058mg 0.109mg 0%
Phenylalanine 0.133mg 0.436mg 0%
Valine 0.151mg 0.467mg 0%
Histidine 0.066mg 0.241mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more CarbsCarbs +71.2%
Contains more ProteinProtein +287.6%
Contains more FatsFats +502.1%
Contains more OtherOther +220.5%
~equal in Water ~67.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -68.5%
Contains more Mono. FatMonounsaturated fat +483.5%
Contains more Poly. FatPolyunsaturated fat +323.8%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.