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, protein, phosphorus, calcium, magnesium, vitamin B1, and zinc; 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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%
Protein	10.62g	2.36g	17%
Phosphorus	153mg	33mg	17%
Calcium	142mg	1mg	14%
Folate	10µg	59µg	12%
Magnesium	54mg	8mg	11%
Vitamin B1	0.295mg	0.164mg	11%
Polyunsaturated fat	1.551g	0.05g	10%
Fats	5.84g	0.19g	9%
Zinc	1.44mg	0.4mg	9%
Vitamin B2	0.129mg	0.016mg	9%
Selenium	2.9µg	7.5µg	8%
Potassium	280mg	26mg	7%
Carbs	14.94g	28.73g	5%
Vitamin B5	0.156mg	0.397mg	5%
Monounsaturated fat	2.153g	0.058g	5%
Vitamin B3	0.83mg	1.493mg	4%
Saturated fat	0.825g	0.051g	4%
Calories	147kcal	130kcal	1%
Sodium	13mg	0mg	1%
Vitamin B6	0.047mg	0.059mg	1%
Protein per 100 calories	7.2g	1.8g	N/A
Calories per 10 g protein	138kcal	551kcal	N/A
Weight per 100 calories	68g	77g	N/A
Unsaturated / Saturated Fat ratio	4.5	2.1	N/A
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%