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  6. Wild rice vs. Winged bean

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

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How are wild rice and winged bean different?

  • Wild rice has more phosphorus; however, winged bean is richer in copper, vitamin B1, iron, potassium, and manganese.
  • Winged bean covers your daily need for copper, 141% more than wild rice.
  • Wild rice has 2 times more phosphorus than winged bean. Wild rice has 82mg of phosphorus, while winged bean has 45mg.
  • Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of winged bean is 32.

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

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 +33.3%
Contains more PhosphorusPhosphorus +82.2%
Contains less SodiumSodium -91.4%
Contains more SeleniumSelenium +14.3%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +480.2%
Contains more IronIron +233.3%
Contains more CopperCopper +1045.5%
Contains more ManganeseManganese +88.7%
~equal in Zinc ~1.39mg

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 B5Vitamin B5 +32.8%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +36.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +628.8%
Contains more Vitamin B2Vitamin B2 +71.3%
Contains more Vitamin B3Vitamin B3 +27.4%
~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 Wild rice Winged bean DV% diff.
Copper 0.121mg 1.386mg 141%
Vitamin B1 0.052mg 0.379mg 27%
Iron 0.6mg 2mg 18%
Protein 3.99g 11.6g 15%
Potassium 101mg 586mg 14%
Manganese 0.282mg 0.532mg 11%
Fiber 1.8g 7%
Vitamin B2 0.087mg 0.149mg 5%
Vitamin B6 0.135mg 0.075mg 5%
Phosphorus 82mg 45mg 5%
Calcium 3mg 30mg 3%
Choline 10.2mg 2%
Folate 26µg 19µg 2%
Vitamin B3 1.287mg 1.64mg 2%
Calories 101kcal 148kcal 2%
Vitamin E 0.24mg 2%
Magnesium 32mg 24mg 2%
Carbs 21.34g 28.1g 2%
Sodium 3mg 35mg 1%
Vitamin B5 0.154mg 0.116mg 1%
Fats 0.34g 0.9g 1%
Saturated fat 0.049g 0.222g 1%
Net carbs 19.54g 28.1g N/A
Sugar 0.73g N/A
Zinc 1.34mg 1.39mg 0%
Selenium 0.8µg 0.7µg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.05g 0.234g 0%
Polyunsaturated fat 0.213g 0.174g 0%
Tryptophan 0.049mg 0.252mg 0%
Threonine 0.127mg 0.451mg 0%
Isoleucine 0.167mg 0.425mg 0%
Leucine 0.276mg 0.64mg 0%
Lysine 0.17mg 0.592mg 0%
Methionine 0.119mg 0.143mg 0%
Phenylalanine 0.195mg 0.451mg 0%
Valine 0.232mg 0.599mg 0%
Histidine 0.104mg 0.241mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 WaterWater +28.8%
Contains more ProteinProtein +190.7%
Contains more FatsFats +164.7%
Contains more CarbsCarbs +31.7%
Contains more OtherOther +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -77.9%
Contains more Poly. FatPolyunsaturated fat +22.4%
Contains more Mono. FatMonounsaturated fat +368%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.