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Brown rice vs Winged bean - In-Depth Nutrition Comparison

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What are the main differences between Brown rice and Winged bean?

  • Brown rice is richer in Manganese, Selenium, Phosphorus, and Vitamin B3, while Winged bean is higher in Copper, Iron, Vitamin B1, Potassium, Zinc, and Vitamin B2.
  • Winged bean's daily need coverage for Copper is 142% higher.
  • Winged bean has 8 times less Selenium than Brown rice. Brown rice has 5.8µg of Selenium, while Winged bean has 0.7µg.

We used Rice, brown, long-grain, cooked and Winged bean tuber, raw types in this comparison.

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Brown rice 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
:
Contains more Magnesium +62.5%
Contains more Phosphorus +128.9%
Contains less Sodium -88.6%
Contains more Iron +257.1%
Contains more Calcium +900%
Contains more Potassium +581.4%
Contains more Copper +1207.5%
Contains more Zinc +95.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Magnesium +62.5%
Contains more Phosphorus +128.9%
Contains less Sodium -88.6%
Contains more Iron +257.1%
Contains more Calcium +900%
Contains more Potassium +581.4%
Contains more Copper +1207.5%
Contains more Zinc +95.8%

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
:
Contains more Vitamin B3 +56.2%
Contains more Vitamin B5 +227.6%
Contains more Vitamin B6 +64%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +115.9%
Contains more Folate +111.1%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
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 B3 +56.2%
Contains more Vitamin B5 +227.6%
Contains more Vitamin B6 +64%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +115.9%
Contains more Folate +111.1%

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
14
Brown rice
17
Winged bean
Mineral Summary Score
20
Brown rice
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
16%
Brown rice
70%
Winged bean
Carbohydrates
26%
Brown rice
28%
Winged bean
Fats
4%
Brown rice
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.
Brown rice Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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 - 0.24g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 34)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 31mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Brown rice Winged bean Opinion
Calories 123 148 Winged bean
Protein 2.74 11.6 Winged bean
Fats 0.97 0.9 Brown rice
Vitamin C 0 0
Carbs 25.58 28.1 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 2 Winged bean
Calcium 3 30 Winged bean
Potassium 86 586 Winged bean
Magnesium 39 24 Brown rice
Sugar 0.24 Winged bean
Fiber 1.6 Brown rice
Copper 0.106 1.386 Winged bean
Zinc 0.71 1.39 Winged bean
Starch 24.79 Brown rice
Phosphorus 103 45 Brown rice
Sodium 4 35 Brown rice
Vitamin A 0 0
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.379 Winged bean
Vitamin B2 0.069 0.149 Winged bean
Vitamin B3 2.561 1.64 Brown rice
Vitamin B5 0.38 0.116 Brown rice
Vitamin B6 0.123 0.075 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folate 9 19 Winged bean
Trans Fat 0 0
Saturated Fat 0.26 0.222 Winged bean
Monounsaturated Fat 0.369 0.234 Brown rice
Polyunsaturated fat 0.366 0.174 Brown rice
Tryptophan 0.033 0.252 Winged bean
Threonine 0.095 0.451 Winged bean
Isoleucine 0.109 0.425 Winged bean
Leucine 0.214 0.64 Winged bean
Lysine 0.099 0.592 Winged bean
Methionine 0.058 0.143 Winged bean
Phenylalanine 0.133 0.451 Winged bean
Valine 0.151 0.599 Winged bean
Histidine 0.066 0.241 Winged bean
Fructose 0 Brown rice

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.