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  6. Wheat vs. Winged bean

Wheat vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between Wheat and Winged bean

  • Wheat is higher in Selenium, Manganese, Phosphorus, Vitamin B3, Magnesium, Vitamin B6, Zinc, Iron, and Vitamin B5, yet Winged bean is higher in Copper.
  • Wheat covers your daily Selenium needs 161% more than Winged bean.
  • Wheat contains 11 times more Phosphorus than Winged bean. While Wheat contains 508mg of Phosphorus, Winged bean contains only 45mg.

Food varieties used in this article are Wheat, durum and Winged bean tuber, raw.

Infographic

Wheat 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.
Wheat
Wheat
8
:
2
Winged bean
Winged bean
Contains more Calcium +13.3%
Contains more Iron +76%
Contains more Magnesium +500%
Contains more Phosphorus +1028.9%
Contains less Sodium -94.3%
Contains more Zinc +199.3%
Contains more Manganese +466.2%
Contains more Selenium +12671.4%
Contains more Potassium +36%
Contains more Copper +150.6%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +13.3%
Contains more Iron +76%
Contains more Magnesium +500%
Contains more Phosphorus +1028.9%
Contains less Sodium -94.3%
Contains more Zinc +199.3%
Contains more Manganese +466.2%
Contains more Selenium +12671.4%
Contains more Potassium +36%
Contains more Copper +150.6%

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.
Wheat
Wheat
5
:
1
Winged bean
Winged bean
Contains more Vitamin B1 +10.6%
Contains more Vitamin B3 +310.9%
Contains more Vitamin B5 +706%
Contains more Vitamin B6 +458.7%
Contains more Folate +126.3%
Contains more Vitamin B2 +23.1%
Equal in Vitamin B1 - 0.379
Wheat
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% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +10.6%
Contains more Vitamin B3 +310.9%
Contains more Vitamin B5 +706%
Contains more Vitamin B6 +458.7%
Contains more Folate +126.3%
Contains more Vitamin B2 +23.1%
Equal in Vitamin B1 - 0.379

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Winged bean
Winged bean
Contains more Protein +17.9%
Contains more Fats +174.4%
Contains more Carbs +153.1%
Contains more Water +424.7%
Contains more Other +12.4%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 Protein +17.9%
Contains more Fats +174.4%
Contains more Carbs +153.1%
Contains more Water +424.7%
Contains more Other +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +47%
Contains more Polyunsaturated fat +462.1%
Contains less Saturated Fat -51.1%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 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 +47%
Contains more Polyunsaturated fat +462.1%
Contains less Saturated Fat -51.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Winged bean Opinion
Net carbs 71.13g 28.1g Wheat
Protein 13.68g 11.6g Wheat
Fats 2.47g 0.9g Wheat
Carbs 71.13g 28.1g Wheat
Calories 339kcal 148kcal Wheat
Calcium 34mg 30mg Wheat
Iron 3.52mg 2mg Wheat
Magnesium 144mg 24mg Wheat
Phosphorus 508mg 45mg Wheat
Potassium 431mg 586mg Winged bean
Sodium 2mg 35mg Wheat
Zinc 4.16mg 1.39mg Wheat
Copper 0.553mg 1.386mg Winged bean
Manganese 3.012mg 0.532mg Wheat
Selenium 89.4µg 0.7µg Wheat
Vitamin B1 0.419mg 0.379mg Wheat
Vitamin B2 0.121mg 0.149mg Winged bean
Vitamin B3 6.738mg 1.64mg Wheat
Vitamin B5 0.935mg 0.116mg Wheat
Vitamin B6 0.419mg 0.075mg Wheat
Folate 43µg 19µg Wheat
Tryptophan 0.176mg 0.252mg Winged bean
Threonine 0.366mg 0.451mg Winged bean
Isoleucine 0.533mg 0.425mg Wheat
Leucine 0.934mg 0.64mg Wheat
Lysine 0.303mg 0.592mg Winged bean
Methionine 0.221mg 0.143mg Wheat
Phenylalanine 0.681mg 0.451mg Wheat
Valine 0.594mg 0.599mg Winged bean
Histidine 0.322mg 0.241mg Wheat
Saturated Fat 0.454g 0.222g Winged bean
Monounsaturated Fat 0.344g 0.234g Wheat
Polyunsaturated fat 0.978g 0.174g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
37%
Wheat
17%
Winged bean
Minerals Daily Need Coverage Score
168%
Wheat
75%
Winged bean

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.232g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 18)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 33mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.