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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
Wheat
6
:
Contains more Iron +76%
Contains more Calcium +13.3%
Contains more Magnesium +500%
Contains more Zinc +199.3%
Contains more Phosphorus +1028.9%
Contains less Sodium -94.3%
Contains more Potassium +36%
Contains more Copper +150.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +76%
Contains more Calcium +13.3%
Contains more Magnesium +500%
Contains more Zinc +199.3%
Contains more Phosphorus +1028.9%
Contains less Sodium -94.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
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 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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Wheat Winged bean Opinion
Calories 339 148 Wheat
Protein 13.68 11.6 Wheat
Fats 2.47 0.9 Wheat
Vitamin C 0 0
Carbs 71.13 28.1 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 2 Wheat
Calcium 34 30 Wheat
Potassium 431 586 Winged bean
Magnesium 144 24 Wheat
Sugar
Fiber
Copper 0.553 1.386 Winged bean
Zinc 4.16 1.39 Wheat
Starch
Phosphorus 508 45 Wheat
Sodium 2 35 Wheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.419 0.379 Wheat
Vitamin B2 0.121 0.149 Winged bean
Vitamin B3 6.738 1.64 Wheat
Vitamin B5 0.935 0.116 Wheat
Vitamin B6 0.419 0.075 Wheat
Vitamin B12 0 0
Vitamin K
Folate 43 19 Wheat
Trans Fat 0 Wheat
Saturated Fat 0.454 0.222 Winged bean
Monounsaturated Fat 0.344 0.234 Wheat
Polyunsaturated fat 0.978 0.174 Wheat
Tryptophan 0.176 0.252 Winged bean
Threonine 0.366 0.451 Winged bean
Isoleucine 0.533 0.425 Wheat
Leucine 0.934 0.64 Wheat
Lysine 0.303 0.592 Winged bean
Methionine 0.221 0.143 Wheat
Phenylalanine 0.681 0.451 Wheat
Valine 0.594 0.599 Winged bean
Histidine 0.322 0.241 Wheat
Fructose

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.