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Wild rice vs Winged bean - In-Depth Nutrition Comparison

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What are the differences between Wild rice and Winged bean?

  • Wild rice 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. Wild rice contains 433mg of Phosphorus, while Winged bean contains 45mg.

We used Wild rice, raw and Winged bean tuber, raw types 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +637.5%
Contains more Phosphorus +862.2%
Contains less Sodium -80%
Contains more Zinc +328.8%
Contains more Calcium +42.9%
Contains more Potassium +37.2%
Contains more Copper +164.5%
Equal in Iron - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Magnesium +637.5%
Contains more Phosphorus +862.2%
Contains less Sodium -80%
Contains more Zinc +328.8%
Contains more Calcium +42.9%
Contains more Potassium +37.2%
Contains more Copper +164.5%
Equal in Iron - 2

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +75.8%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +825.9%
Contains more Vitamin B6 +421.3%
Contains more Folate +400%
Contains more Vitamin B1 +229.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 B2 +75.8%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +825.9%
Contains more Vitamin B6 +421.3%
Contains more Folate +400%
Contains more Vitamin B1 +229.6%

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.
Wild rice Winged bean
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice Winged bean Opinion
Net carbs 68.7g 28.1g Wild rice
Protein 14.73g 11.6g Wild rice
Fats 1.08g 0.9g Wild rice
Carbs 74.9g 28.1g Wild rice
Calories 357kcal 148kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Winged bean
Fiber 6.2g g Wild rice
Calcium 21mg 30mg Winged bean
Iron 1.96mg 2mg Winged bean
Magnesium 177mg 24mg Wild rice
Phosphorus 433mg 45mg Wild rice
Potassium 427mg 586mg Winged bean
Sodium 7mg 35mg Wild rice
Zinc 5.96mg 1.39mg Wild rice
Copper 0.524mg 1.386mg Winged bean
Vitamin A 19IU 0IU Wild rice
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.379mg Winged bean
Vitamin B2 0.262mg 0.149mg Wild rice
Vitamin B3 6.733mg 1.64mg Wild rice
Vitamin B5 1.074mg 0.116mg Wild rice
Vitamin B6 0.391mg 0.075mg Wild rice
Folate 95µg 19µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.252mg Winged bean
Threonine 0.469mg 0.451mg Wild rice
Isoleucine 0.618mg 0.425mg Wild rice
Leucine 1.018mg 0.64mg Wild rice
Lysine 0.629mg 0.592mg Wild rice
Methionine 0.438mg 0.143mg Wild rice
Phenylalanine 0.721mg 0.451mg Wild rice
Valine 0.858mg 0.599mg Wild rice
Histidine 0.384mg 0.241mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.222g Wild rice
Monounsaturated Fat 0.159g 0.234g Winged bean
Polyunsaturated fat 0.676g 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

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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
39
Wild rice
17
Winged bean
Mineral Summary Score
96
Wild rice
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
88%
Wild rice
70%
Winged bean
Carbohydrates
75%
Wild rice
28%
Winged bean
Fats
5%
Wild rice
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.5)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Wild rice - 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.