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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
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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
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 Potassium +36%
Contains more Copper +150.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
5
:
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
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%
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

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.
Wheat Winged bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals 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
Starch g g
Fructose g g
Sugar g g
Fiber g g
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
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat g 0g 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

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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
37
Wheat
17
Winged bean
Mineral Summary Score
100
Wheat
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
82%
Wheat
70%
Winged bean
Carbohydrates
71%
Wheat
28%
Winged bean
Fats
11%
Wheat
4%
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 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)
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

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. 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.