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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 of 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, 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.
Wild rice
Wild rice
4
:
6
Winged bean
Winged bean
Contains more Magnesium +33.3%
Contains more Phosphorus +82.2%
Contains less Sodium -91.4%
Contains more Selenium +14.3%
Contains more Calcium +900%
Contains more Iron +233.3%
Contains more Potassium +480.2%
Contains more Copper +1045.5%
Contains more Manganese +88.7%
Equal in Zinc - 1.39
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Magnesium +33.3%
Contains more Phosphorus +82.2%
Contains less Sodium -91.4%
Contains more Selenium +14.3%
Contains more Calcium +900%
Contains more Iron +233.3%
Contains more Potassium +480.2%
Contains more Copper +1045.5%
Contains more Manganese +88.7%
Equal in Zinc - 1.39

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.
Wild rice
Wild rice
6
:
3
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin B5 +32.8%
Contains more Vitamin B6 +80%
Contains more Folate +36.8%
Contains more Vitamin B1 +628.8%
Contains more Vitamin B2 +71.3%
Contains more Vitamin B3 +27.4%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Winged bean
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 A +∞%
Contains more Vitamin B5 +32.8%
Contains more Vitamin B6 +80%
Contains more Folate +36.8%
Contains more Vitamin B1 +628.8%
Contains more Vitamin B2 +71.3%
Contains more Vitamin B3 +27.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
1
:
4
Winged bean
Winged bean
Contains more Water +28.8%
Contains more Protein +190.7%
Contains more Fats +164.7%
Contains more Carbs +31.7%
Contains more Other +400%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Winged bean
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 Water +28.8%
Contains more Protein +190.7%
Contains more Fats +164.7%
Contains more Carbs +31.7%
Contains more Other +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Winged bean
Winged bean
Contains less Saturated Fat -77.9%
Contains more Polyunsaturated fat +22.4%
Contains more Monounsaturated Fat +368%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -77.9%
Contains more Polyunsaturated fat +22.4%
Contains more Monounsaturated Fat +368%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Winged bean
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Winged bean Opinion
Net carbs 19.54g 28.1g Winged bean
Protein 3.99g 11.6g Winged bean
Fats 0.34g 0.9g Winged bean
Carbs 21.34g 28.1g Winged bean
Calories 101kcal 148kcal Winged bean
Fructose 0.2g Wild rice
Sugar 0.73g Winged bean
Fiber 1.8g Wild rice
Calcium 3mg 30mg Winged bean
Iron 0.6mg 2mg Winged bean
Magnesium 32mg 24mg Wild rice
Phosphorus 82mg 45mg Wild rice
Potassium 101mg 586mg Winged bean
Sodium 3mg 35mg Wild rice
Zinc 1.34mg 1.39mg Winged bean
Copper 0.121mg 1.386mg Winged bean
Manganese 0.282mg 0.532mg Winged bean
Selenium 0.8µg 0.7µg Wild rice
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.052mg 0.379mg Winged bean
Vitamin B2 0.087mg 0.149mg Winged bean
Vitamin B3 1.287mg 1.64mg Winged bean
Vitamin B5 0.154mg 0.116mg Wild rice
Vitamin B6 0.135mg 0.075mg Wild rice
Folate 26µg 19µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg 0.252mg Winged bean
Threonine 0.127mg 0.451mg Winged bean
Isoleucine 0.167mg 0.425mg Winged bean
Leucine 0.276mg 0.64mg Winged bean
Lysine 0.17mg 0.592mg Winged bean
Methionine 0.119mg 0.143mg Winged bean
Phenylalanine 0.195mg 0.451mg Winged bean
Valine 0.232mg 0.599mg Winged bean
Histidine 0.104mg 0.241mg Winged bean
Saturated Fat 0.049g 0.222g Wild rice
Monounsaturated Fat 0.05g 0.234g Winged bean
Polyunsaturated fat 0.213g 0.174g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Wild rice
17%
Winged bean
Minerals Daily Need Coverage Score
21%
Wild rice
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.173g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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.