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  6. Rice vs. Winged beans

Rice vs. Winged beans — In-Depth Nutrition Comparison

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Differences between Rice and Winged beans

  • Rice has more Folate, while Winged beans has more Copper, Iron, Manganese, Phosphorus, Calcium, Vitamin B1, Magnesium, Vitamin B2, and Zinc.
  • Winged beans's daily need coverage for Copper is 78% higher.
  • Winged beans contains 6 times less Folate than Rice. Rice contains 58µg of Folate, while Winged beans contains 10µg.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

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.
Rice
Rice
2
:
8
Winged beans
Winged beans
Contains less Sodium -92.3%
Contains more Selenium +158.6%
Contains more Calcium +1320%
Contains more Iron +260.8%
Contains more Magnesium +350%
Contains more Phosphorus +255.8%
Contains more Potassium +700%
Contains more Zinc +193.9%
Contains more Copper +1020.3%
Contains more Manganese +154%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains less Sodium -92.3%
Contains more Selenium +158.6%
Contains more Calcium +1320%
Contains more Iron +260.8%
Contains more Magnesium +350%
Contains more Phosphorus +255.8%
Contains more Potassium +700%
Contains more Zinc +193.9%
Contains more Copper +1020.3%
Contains more Manganese +154%

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.
Rice
Rice
6
:
2
Winged beans
Winged beans
Contains more Vitamin B3 +77.8%
Contains more Vitamin B5 +150%
Contains more Vitamin B6 +97.9%
Contains more Folate +480%
Contains more Vitamin B1 +81%
Contains more Vitamin B2 +892.3%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Winged beans
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% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B5 +150%
Contains more Vitamin B6 +97.9%
Contains more Folate +480%
Contains more Vitamin B1 +81%
Contains more Vitamin B2 +892.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
:
3
Winged beans
Winged beans
Contains more Carbs +88.6%
Contains more Protein +294.8%
Contains more Fats +1985.7%
Contains more Other +235.7%
Equal in Water - 67.19
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Winged beans
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 Carbs +88.6%
Contains more Protein +294.8%
Contains more Fats +1985.7%
Contains more Other +235.7%
Equal in Water - 67.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +2346.6%
Contains more Polyunsaturated fat +1940.8%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +2346.6%
Contains more Polyunsaturated fat +1940.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Winged beans Opinion
Net carbs 27.77g 14.94g Rice
Protein 2.69g 10.62g Winged beans
Fats 0.28g 5.84g Winged beans
Carbs 28.17g 14.94g Rice
Calories 130kcal 147kcal Winged beans
Sugar 0.05g Winged beans
Fiber 0.4g Rice
Calcium 10mg 142mg Winged beans
Iron 1.2mg 4.33mg Winged beans
Magnesium 12mg 54mg Winged beans
Phosphorus 43mg 153mg Winged beans
Potassium 35mg 280mg Winged beans
Sodium 1mg 13mg Rice
Zinc 0.49mg 1.44mg Winged beans
Copper 0.069mg 0.773mg Winged beans
Manganese 0.472mg 1.199mg Winged beans
Selenium 7.5µg 2.9µg Rice
Vitamin E 0.04mg Rice
Vitamin B1 0.163mg 0.295mg Winged beans
Vitamin B2 0.013mg 0.129mg Winged beans
Vitamin B3 1.476mg 0.83mg Rice
Vitamin B5 0.39mg 0.156mg Rice
Vitamin B6 0.093mg 0.047mg Rice
Folate 58µg 10µg Rice
Tryptophan 0.031mg 0.233mg Winged beans
Threonine 0.096mg 0.36mg Winged beans
Isoleucine 0.116mg 0.448mg Winged beans
Leucine 0.222mg 0.762mg Winged beans
Lysine 0.097mg 0.652mg Winged beans
Methionine 0.063mg 0.109mg Winged beans
Phenylalanine 0.144mg 0.436mg Winged beans
Valine 0.164mg 0.467mg Winged beans
Histidine 0.063mg 0.241mg Winged beans
Saturated Fat 0.077g 0.825g Rice
Monounsaturated Fat 0.088g 2.153g Winged beans
Polyunsaturated fat 0.076g 1.551g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Winged beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
13%
Rice
12%
Winged beans
Minerals Daily Need Coverage Score
22%
Rice
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 28)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.748g)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.