Winged beans vs. Arborio rice — In-Depth Nutrition Comparison

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How are winged beans and arborio rice different?

Winged beans is higher in copper, manganese, iron, phosphorus, calcium, magnesium, vitamin B1, zinc, and vitamin B2; however, arborio rice is richer in folate.
Daily need coverage for copper for winged beans is 78% higher.
Winged beans contains 142 times more calcium than arborio rice. While winged beans contains 142mg of calcium, arborio rice contains only 1mg.
Winged beans has a lower glycemic index (32) than arborio rice (69).

Winged beans, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

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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.

Winged beans

Arborio rice

Contains more MagnesiumMagnesium	+575%
Contains more CalciumCalcium	+14100%
Contains more PotassiumPotassium	+976.9%
Contains more IronIron	+196.6%
Contains more CopperCopper	+973.6%
Contains more ZincZinc	+260%
Contains more PhosphorusPhosphorus	+363.6%
Contains more ManganeseManganese	+235.9%

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+158.6%

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.

Winged beans

Arborio rice

Contains more Vitamin B1Vitamin B1	+79.9%
Contains more Vitamin B2Vitamin B2	+706.3%

Contains more Vitamin B3Vitamin B3	+79.9%
Contains more Vitamin B5Vitamin B5	+154.5%
Contains more Vitamin B6Vitamin B6	+25.5%
Contains more FolateFolate	+490%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.773mg	0.072mg	78%
Manganese	1.199mg	0.357mg	37%
Iron	4.33mg	1.46mg	36%
Phosphorus	153mg	33mg	17%
Protein	10.62g	2.36g	17%
Calcium	142mg	1mg	14%
Folate	10µg	59µg	12%
Vitamin B1	0.295mg	0.164mg	11%
Magnesium	54mg	8mg	11%
Polyunsaturated fat	1.551g	0.05g	10%
Vitamin B2	0.129mg	0.016mg	9%
Zinc	1.44mg	0.4mg	9%
Fats	5.84g	0.19g	9%
Selenium	2.9µg	7.5µg	8%
Potassium	280mg	26mg	7%
Monounsaturated fat	2.153g	0.058g	5%
Carbs	14.94g	28.73g	5%
Vitamin B5	0.156mg	0.397mg	5%
Vitamin B3	0.83mg	1.493mg	4%
Saturated fat	0.825g	0.051g	4%
Calories	147kcal	130kcal	1%
Vitamin B6	0.047mg	0.059mg	1%
Sodium	13mg	0mg	1%
Net carbs	14.94g	28.73g	N/A
Tryptophan	0.233mg	0.027mg	0%
Threonine	0.36mg	0.084mg	0%
Isoleucine	0.448mg	0.102mg	0%
Leucine	0.762mg	0.195mg	0%
Lysine	0.652mg	0.085mg	0%
Methionine	0.109mg	0.056mg	0%
Phenylalanine	0.436mg	0.126mg	0%
Valine	0.467mg	0.144mg	0%
Histidine	0.241mg	0.056mg	0%