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  6. Wild rice raw vs. Winged bean

Wild rice raw vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between wild rice raw and winged bean?

  • Wild rice raw is higher in phosphorus, zinc, magnesium, manganese, vitamin B3, vitamin B6, vitamin B5, and folate; however, winged bean is richer in copper and vitamin B1.
  • Winged bean's daily need coverage for copper is 96% more.
  • Winged bean contains 10 times less phosphorus than wild rice raw. Wild rice raw contains 433mg of phosphorus, while winged bean contains 45mg.
  • Winged bean has a lower glycemic index (32) than wild rice raw (57).

We used Wild rice, raw and Winged bean tuber, raw types in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 MagnesiumMagnesium +637.5%
Contains more ZincZinc +328.8%
Contains more PhosphorusPhosphorus +862.2%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +149.8%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +37.2%
Contains more CopperCopper +164.5%
~equal in Iron ~2mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +75.8%
Contains more Vitamin B3Vitamin B3 +310.5%
Contains more Vitamin B5Vitamin B5 +825.9%
Contains more Vitamin B6Vitamin B6 +421.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +229.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Winged bean DV% diff.
Copper 0.524mg 1.386mg 96%
Phosphorus 433mg 45mg 55%
Zinc 5.96mg 1.39mg 42%
Magnesium 177mg 24mg 36%
Manganese 1.329mg 0.532mg 35%
Vitamin B3 6.733mg 1.64mg 32%
Fiber 6.2g 25%
Vitamin B6 0.391mg 0.075mg 24%
Vitamin B1 0.115mg 0.379mg 22%
Folate 95µg 19µg 19%
Vitamin B5 1.074mg 0.116mg 19%
Carbs 74.9g 28.1g 16%
Calories 357kcal 148kcal 10%
Vitamin B2 0.262mg 0.149mg 9%
Protein 14.73g 11.6g 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Potassium 427mg 586mg 5%
Selenium 2.8µg 0.7µg 4%
Polyunsaturated fat 0.676g 0.174g 3%
Vitamin K 1.9µg 2%
Sodium 7mg 35mg 1%
Iron 1.96mg 2mg 1%
Calcium 21mg 30mg 1%
Fats 1.08g 0.9g 0%
Net carbs 68.7g 28.1g N/A
Sugar 2.5g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.222g 0%
Monounsaturated fat 0.159g 0.234g 0%
Tryptophan 0.179mg 0.252mg 0%
Threonine 0.469mg 0.451mg 0%
Isoleucine 0.618mg 0.425mg 0%
Leucine 1.018mg 0.64mg 0%
Lysine 0.629mg 0.592mg 0%
Methionine 0.438mg 0.143mg 0%
Phenylalanine 0.721mg 0.451mg 0%
Valine 0.858mg 0.599mg 0%
Histidine 0.384mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 ProteinProtein +27%
Contains more FatsFats +20%
Contains more CarbsCarbs +166.5%
Contains more WaterWater +639.7%
Contains more OtherOther +30.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 less Sat. FatSaturated fat -29.7%
Contains more Poly. FatPolyunsaturated fat +288.5%
Contains more Mono. FatMonounsaturated fat +47.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.