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  6. White bread vs. Winged bean

White bread vs. Winged bean — In-Depth Nutrition Comparison

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How are white bread and winged bean different?

  • White bread has more selenium, folate, iron, vitamin B3, vitamin B1, calcium, and vitamin B5; however, winged bean is richer in copper and potassium.
  • Winged bean covers your daily need for copper, 143% more than white bread.
  • White bread has 31 times more selenium than winged bean. White bread has 22µg of selenium, while winged bean has 0.7µg.
  • Winged bean contains less sodium.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of winged bean is 32.

Bread, white, commercially prepared (includes soft bread crumbs) and Winged bean tuber, raw types were used in this article.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +380%
Contains more IronIron +80.5%
Contains more PhosphorusPhosphorus +117.8%
Contains more SeleniumSelenium +3042.9%
Contains more PotassiumPotassium +365.1%
Contains more CopperCopper +1272.3%
Contains more ZincZinc +87.8%
Contains less SodiumSodium -92.9%
~equal in Magnesium ~24mg
~equal in Manganese ~0.532mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B2Vitamin B2 +63.1%
Contains more Vitamin B3Vitamin B3 +191.5%
Contains more Vitamin B5Vitamin B5 +362.1%
Contains more Vitamin B6Vitamin B6 +16%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +484.2%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Winged bean DV% diff.
Copper 0.101mg 1.386mg 143%
Selenium 22µg 0.7µg 39%
Folate 111µg 19µg 23%
Iron 3.61mg 2mg 20%
Sodium 490mg 35mg 20%
Vitamin B3 4.78mg 1.64mg 20%
Starch 37.17g 15%
Potassium 126mg 586mg 14%
Vitamin B1 0.533mg 0.379mg 13%
Calcium 144mg 30mg 11%
Fiber 2.7g 11%
Polyunsaturated fat 1.602g 0.174g 10%
Phosphorus 98mg 45mg 8%
Vitamin B5 0.536mg 0.116mg 8%
Vitamin B2 0.243mg 0.149mg 7%
Carbs 49.42g 28.1g 7%
Protein 8.85g 11.6g 6%
Calories 266kcal 148kcal 6%
Zinc 0.74mg 1.39mg 6%
Fats 3.33g 0.9g 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Saturated fat 0.698g 0.222g 2%
Vitamin B6 0.087mg 0.075mg 1%
Monounsaturated fat 0.599g 0.234g 1%
Vitamin E 0.22mg 1%
Net carbs 46.72g 28.1g N/A
Magnesium 23mg 24mg 0%
Sugar 5.67g N/A
Manganese 0.536mg 0.532mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g 0g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 FatsFats +270%
Contains more CarbsCarbs +75.9%
Contains more ProteinProtein +31.1%
Contains more WaterWater +57.6%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
35% 37% 28%
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 +156%
Contains more Poly. FatPolyunsaturated fat +820.7%
Contains less Sat. FatSaturated fat -68.2%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.