Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat vs. Winged bean — In-Depth Nutrition Comparison

Compare

How are Wheat and Winged bean different?

  • Wheat has more Selenium, Manganese, Phosphorus, and Magnesium, however, Winged bean is richer in Copper, Vitamin B1, Potassium, and Vitamin B2.
  • Winged bean covers your daily need of Copper 131% more than Wheat.
  • Wheat has 46 times more Selenium than Winged bean. Wheat has 31.9µg of Selenium, while Winged bean has 0.7µg.

Wheat, KAMUT khorasan, cooked and Winged bean tuber, raw types were used in this article.

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.
Contains more Magnesium +100%
Contains more Phosphorus +226.7%
Contains less Sodium -77.1%
Contains more Zinc +32.4%
Contains more Manganese +93.6%
Contains more Selenium +4457.1%
Contains more Calcium +233.3%
Contains more Iron +13.6%
Contains more Potassium +257.3%
Contains more Copper +569.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Magnesium +100%
Contains more Phosphorus +226.7%
Contains less Sodium -77.1%
Contains more Zinc +32.4%
Contains more Manganese +93.6%
Contains more Selenium +4457.1%
Contains more Calcium +233.3%
Contains more Iron +13.6%
Contains more Potassium +257.3%
Contains more Copper +569.6%

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
3
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +40.5%
Contains more Vitamin B1 +298.9%
Contains more Vitamin B2 +396.7%
Contains more Folate +72.7%
Equal in Vitamin B6 - 0.075
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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 A +∞%
Contains more Vitamin B3 +40.5%
Contains more Vitamin B1 +298.9%
Contains more Vitamin B2 +396.7%
Contains more Folate +72.7%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.6%
Contains more Protein +103.2%
Contains more Other +194.1%
Equal in Fats - 0.9
Equal in Carbs - 28.1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 Water +13.6%
Contains more Protein +103.2%
Contains more Other +194.1%
Equal in Fats - 0.9
Equal in Carbs - 28.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.3%
Contains more Polyunsaturated fat +39.7%
Contains more Monounsaturated Fat +178.6%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -65.3%
Contains more Polyunsaturated fat +39.7%
Contains more Monounsaturated Fat +178.6%

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 Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Winged bean Opinion
Net carbs 23.3g 28.1g Winged bean
Protein 5.71g 11.6g Winged bean
Fats 0.83g 0.9g Winged bean
Carbs 27.6g 28.1g Winged bean
Calories 132kcal 148kcal Winged bean
Sugar 3.07g Winged bean
Fiber 4.3g Wheat
Calcium 9mg 30mg Winged bean
Iron 1.76mg 2mg Winged bean
Magnesium 48mg 24mg Wheat
Phosphorus 147mg 45mg Wheat
Potassium 164mg 586mg Winged bean
Sodium 8mg 35mg Wheat
Zinc 1.84mg 1.39mg Wheat
Copper 0.207mg 1.386mg Winged bean
Manganese 1.03mg 0.532mg Wheat
Selenium 31.9µg 0.7µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg Wheat
Vitamin B1 0.095mg 0.379mg Winged bean
Vitamin B2 0.03mg 0.149mg Winged bean
Vitamin B3 2.305mg 1.64mg Wheat
Vitamin B5 0.116mg Winged bean
Vitamin B6 0.07mg 0.075mg Winged bean
Folate 11µg 19µg Winged bean
Tryptophan 0.051mg 0.252mg Winged bean
Threonine 0.172mg 0.451mg Winged bean
Isoleucine 0.22mg 0.425mg Winged bean
Leucine 0.432mg 0.64mg Winged bean
Lysine 0.161mg 0.592mg Winged bean
Methionine 0.097mg 0.143mg Winged bean
Phenylalanine 0.3mg 0.451mg Winged bean
Valine 0.267mg 0.599mg Winged bean
Histidine 0.147mg 0.241mg Winged bean
Trans Fat 0.002g 0g Winged bean
Saturated Fat 0.077g 0.222g Wheat
Monounsaturated Fat 0.084g 0.234g Winged bean
Polyunsaturated fat 0.243g 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
9%
Wheat
17%
Winged bean
Minerals Daily Need Coverage Score
61%
Wheat
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.145g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.