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  6. Brown rice vs. Winged bean

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.

Infographic

Brown rice 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.
Brown rice
Brown rice
5
:
5
Winged bean
Winged bean
Contains more Magnesium +62.5%
Contains more Phosphorus +128.9%
Contains less Sodium -88.6%
Contains more Manganese +83.1%
Contains more Selenium +728.6%
Contains more Calcium +900%
Contains more Iron +257.1%
Contains more Potassium +581.4%
Contains more Zinc +95.8%
Contains more Copper +1207.5%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Magnesium +62.5%
Contains more Phosphorus +128.9%
Contains less Sodium -88.6%
Contains more Manganese +83.1%
Contains more Selenium +728.6%
Contains more Calcium +900%
Contains more Iron +257.1%
Contains more Potassium +581.4%
Contains more Zinc +95.8%
Contains more Copper +1207.5%

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.
Brown rice
Brown rice
5
:
3
Winged bean
Winged bean
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Winged bean
Winged bean
Contains more Water +22.4%
Contains more Protein +323.4%
Contains more Other +354.5%
Equal in Fats - 0.9
Equal in Carbs - 28.1
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 Water +22.4%
Contains more Protein +323.4%
Contains more Other +354.5%
Equal in Fats - 0.9
Equal in Carbs - 28.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +57.7%
Contains more Polyunsaturated fat +110.3%
Contains less Saturated Fat -14.6%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 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 +57.7%
Contains more Polyunsaturated fat +110.3%
Contains less Saturated Fat -14.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Winged bean Opinion
Net carbs 23.98g 28.1g Winged bean
Protein 2.74g 11.6g Winged bean
Fats 0.97g 0.9g Brown rice
Carbs 25.58g 28.1g Winged bean
Calories 123kcal 148kcal Winged bean
Starch 24.79g Brown rice
Sugar 0.24g Winged bean
Fiber 1.6g Brown rice
Calcium 3mg 30mg Winged bean
Iron 0.56mg 2mg Winged bean
Magnesium 39mg 24mg Brown rice
Phosphorus 103mg 45mg Brown rice
Potassium 86mg 586mg Winged bean
Sodium 4mg 35mg Brown rice
Zinc 0.71mg 1.39mg Winged bean
Copper 0.106mg 1.386mg Winged bean
Manganese 0.974mg 0.532mg Brown rice
Selenium 5.8µg 0.7µg Brown rice
Vitamin E 0.17mg Brown rice
Vitamin B1 0.178mg 0.379mg Winged bean
Vitamin B2 0.069mg 0.149mg Winged bean
Vitamin B3 2.561mg 1.64mg Brown rice
Vitamin B5 0.38mg 0.116mg Brown rice
Vitamin B6 0.123mg 0.075mg Brown rice
Folate 9µg 19µg Winged bean
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg 0.252mg Winged bean
Threonine 0.095mg 0.451mg Winged bean
Isoleucine 0.109mg 0.425mg Winged bean
Leucine 0.214mg 0.64mg Winged bean
Lysine 0.099mg 0.592mg Winged bean
Methionine 0.058mg 0.143mg Winged bean
Phenylalanine 0.133mg 0.451mg Winged bean
Valine 0.151mg 0.599mg Winged bean
Histidine 0.066mg 0.241mg Winged bean
Saturated Fat 0.26g 0.222g Winged bean
Monounsaturated Fat 0.369g 0.234g Brown rice
Polyunsaturated fat 0.366g 0.174g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14%
Brown rice
17%
Winged bean
Minerals Daily Need Coverage Score
32%
Brown rice
75%
Winged bean

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 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 minerals?
?
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.
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.

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 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.