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Rice vs Winged bean - In-Depth Nutrition Comparison

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The main differences between Rice and Winged bean

  • Rice is richer in Selenium, Folate, and Vitamin B5, yet Winged bean is richer in Copper, Vitamin B1, Potassium, Vitamin B2, Iron, and Zinc.
  • Daily need coverage for Copper from Winged bean is 146% higher.
  • Rice contains 11 times more Selenium than Winged bean. Rice contains 7.5µg of Selenium, while Winged bean contains 0.7µg.

Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Winged bean tuber, raw.

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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
Rice
1
:
Contains less Sodium -97.1%
Contains more Iron +66.7%
Contains more Calcium +200%
Contains more Potassium +1574.3%
Contains more Magnesium +100%
Contains more Copper +1908.7%
Contains more Zinc +183.7%
Equal in Phosphorus - 45
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains less Sodium -97.1%
Contains more Iron +66.7%
Contains more Calcium +200%
Contains more Potassium +1574.3%
Contains more Magnesium +100%
Contains more Copper +1908.7%
Contains more Zinc +183.7%
Equal in Phosphorus - 45

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
Rice
5
:
Contains more Vitamin B5 +236.2%
Contains more Vitamin B6 +24%
Contains more Folate +205.3%
Contains more Vitamin B1 +132.5%
Contains more Vitamin B2 +1046.2%
Contains more Vitamin B3 +11.1%
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 B5 +236.2%
Contains more Vitamin B6 +24%
Contains more Folate +205.3%
Contains more Vitamin B1 +132.5%
Contains more Vitamin B2 +1046.2%
Contains more Vitamin B3 +11.1%

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
13
Rice
17
Winged bean
Mineral Summary Score
14
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%
Rice
70%
Winged bean
Carbohydrates
28%
Rice
28%
Winged bean
Fats
1%
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.
Rice Winged bean
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
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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 - 0.05g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 28)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.145g)
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 Rice Winged bean Opinion
Calories 130 148 Winged bean
Protein 2.69 11.6 Winged bean
Fats 0.28 0.9 Winged bean
Vitamin C 0 0
Carbs 28.17 28.1 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 2 Winged bean
Calcium 10 30 Winged bean
Potassium 35 586 Winged bean
Magnesium 12 24 Winged bean
Sugar 0.05 Winged bean
Fiber 0.4 Rice
Copper 0.069 1.386 Winged bean
Zinc 0.49 1.39 Winged bean
Starch
Phosphorus 43 45 Winged bean
Sodium 1 35 Rice
Vitamin A 0 0
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.379 Winged bean
Vitamin B2 0.013 0.149 Winged bean
Vitamin B3 1.476 1.64 Winged bean
Vitamin B5 0.39 0.116 Rice
Vitamin B6 0.093 0.075 Rice
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 58 19 Rice
Trans Fat 0 Rice
Saturated Fat 0.077 0.222 Rice
Monounsaturated Fat 0.088 0.234 Winged bean
Polyunsaturated fat 0.076 0.174 Winged bean
Tryptophan 0.031 0.252 Winged bean
Threonine 0.096 0.451 Winged bean
Isoleucine 0.116 0.425 Winged bean
Leucine 0.222 0.64 Winged bean
Lysine 0.097 0.592 Winged bean
Methionine 0.063 0.143 Winged bean
Phenylalanine 0.144 0.451 Winged bean
Valine 0.164 0.599 Winged bean
Histidine 0.063 0.241 Winged bean
Fructose

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