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.
- The glycemic index of winged bean is lower.
Food varieties used in this article are Wheat, durum and Winged bean tuber, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +500% |
| Contains more CalciumCalcium | +13.3% |
| Contains more IronIron | +76% |
| Contains more ZincZinc | +199.3% |
| Contains more PhosphorusPhosphorus | +1028.9% |
| Contains less SodiumSodium | -94.3% |
| Contains more ManganeseManganese | +466.2% |
| Contains more SeleniumSelenium | +12671.4% |
| Contains more PotassiumPotassium | +36% |
| Contains more CopperCopper | +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.
| Contains more Vitamin B3Vitamin B3 | +310.9% |
| Contains more Vitamin B5Vitamin B5 | +706% |
| Contains more Vitamin B6Vitamin B6 | +458.7% |
| Contains more FolateFolate | +126.3% |
| Contains more Vitamin B2Vitamin B2 | +23.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 0.7µg | 161% |
| Manganese | 3.012mg | 0.532mg | 108% |
| Copper | 0.553mg | 1.386mg | 93% |
| Phosphorus | 508mg | 45mg | 66% |
| Vitamin B3 | 6.738mg | 1.64mg | 32% |
| Magnesium | 144mg | 24mg | 29% |
| Vitamin B6 | 0.419mg | 0.075mg | 26% |
| Zinc | 4.16mg | 1.39mg | 25% |
| Iron | 3.52mg | 2mg | 19% |
| Vitamin B5 | 0.935mg | 0.116mg | 16% |
| Carbs | 71.13g | 28.1g | 14% |
| Calories | 339kcal | 148kcal | 10% |
| Folate | 43µg | 19µg | 6% |
| Potassium | 431mg | 586mg | 5% |
| Polyunsaturated fat | 0.978g | 0.174g | 5% |
| Protein | 13.68g | 11.6g | 4% |
| Vitamin B1 | 0.419mg | 0.379mg | 3% |
| Vitamin B2 | 0.121mg | 0.149mg | 2% |
| Fats | 2.47g | 0.9g | 2% |
| Sodium | 2mg | 35mg | 1% |
| Saturated fat | 0.454g | 0.222g | 1% |
| Net carbs | 71.13g | 28.1g | N/A |
| Calcium | 34mg | 30mg | 0% |
| Monounsaturated fat | 0.344g | 0.234g | 0% |
| Tryptophan | 0.176mg | 0.252mg | 0% |
| Threonine | 0.366mg | 0.451mg | 0% |
| Isoleucine | 0.533mg | 0.425mg | 0% |
| Leucine | 0.934mg | 0.64mg | 0% |
| Lysine | 0.303mg | 0.592mg | 0% |
| Methionine | 0.221mg | 0.143mg | 0% |
| Phenylalanine | 0.681mg | 0.451mg | 0% |
| Valine | 0.594mg | 0.599mg | 0% |
| Histidine | 0.322mg | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more ProteinProtein | +17.9% |
| Contains more FatsFats | +174.4% |
| Contains more CarbsCarbs | +153.1% |
| Contains more WaterWater | +424.7% |
| Contains more OtherOther | +12.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains more Mono. FatMonounsaturated fat | +47% |
| Contains more Poly. FatPolyunsaturated fat | +462.1% |
| Contains less Sat. FatSaturated fat | -51.1% |