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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 for 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.
  • Winged bean has a lower glycemic index than rice.

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

Infographic

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.
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +971.4%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +1574.3%
Contains more IronIron +66.7%
Contains more CopperCopper +1908.7%
Contains more ZincZinc +183.7%
Contains more ManganeseManganese +12.7%
~equal in Phosphorus ~45mg

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
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +236.2%
Contains more Vitamin B6Vitamin B6 +24%
Contains more FolateFolate +205.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +132.5%
Contains more Vitamin B2Vitamin B2 +1046.2%
Contains more Vitamin B3Vitamin B3 +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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 WaterWater +19.2%
Contains more ProteinProtein +331.2%
Contains more FatsFats +221.4%
Contains more OtherOther +376.2%
~equal in Carbs ~28.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -65.3%
Contains more Mono. FatMonounsaturated fat +165.9%
Contains more Poly. FatPolyunsaturated fat +128.9%

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 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

All nutrients comparison - raw data values

Nutrient Rice Winged bean DV% diff.
Copper 0.069mg 1.386mg 146%
Vitamin B1 0.163mg 0.379mg 18%
Protein 2.69g 11.6g 18%
Potassium 35mg 586mg 16%
Selenium 7.5µg 0.7µg 12%
Folate 58µg 19µg 10%
Iron 1.2mg 2mg 10%
Vitamin B2 0.013mg 0.149mg 10%
Zinc 0.49mg 1.39mg 8%
Vitamin B5 0.39mg 0.116mg 5%
Magnesium 12mg 24mg 3%
Manganese 0.472mg 0.532mg 3%
Calcium 10mg 30mg 2%
Fiber 0.4g 2%
Saturated fat 0.077g 0.222g 1%
Polyunsaturated fat 0.076g 0.174g 1%
Vitamin B3 1.476mg 1.64mg 1%
Vitamin B6 0.093mg 0.075mg 1%
Calories 130kcal 148kcal 1%
Fats 0.28g 0.9g 1%
Sodium 1mg 35mg 1%
Carbs 28.17g 28.1g 0%
Net carbs 27.77g 28.1g N/A
Sugar 0.05g N/A
Phosphorus 43mg 45mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.088g 0.234g 0%
Tryptophan 0.031mg 0.252mg 0%
Threonine 0.096mg 0.451mg 0%
Isoleucine 0.116mg 0.425mg 0%
Leucine 0.222mg 0.64mg 0%
Lysine 0.097mg 0.592mg 0%
Methionine 0.063mg 0.143mg 0%
Phenylalanine 0.144mg 0.451mg 0%
Valine 0.164mg 0.599mg 0%
Histidine 0.063mg 0.241mg 0%

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

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
12%
Rice
15%
Winged bean
Minerals Daily Need Coverage Score
22%
Rice
75%
Winged bean

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.

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 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.