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  6. Winged beans vs. Wheat Bread

Winged beans vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between winged beans and wheat Bread

  • Winged beans has more copper, while wheat Bread has more selenium, vitamin B3, vitamin B2, folate, vitamin B1, vitamin B6, manganese, and vitamin B5.
  • Winged beans's daily need coverage for copper is 64% higher.
  • The amount of sodium in winged beans is lower.
  • Winged beans has a lower glycemic index. The glycemic index of winged beans is 32, while the glycemic index of wheat Bread is 60.

The food types used in this comparison are Winged beans, mature seeds, cooked, boiled, without salt and Bread, wheat, toasted.

Infographic

Winged beans vs Wheat Bread 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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +25.6%
Contains more CopperCopper +290.4%
Contains less SodiumSodium -97.8%
Contains more CalciumCalcium +16.2%
Contains more PhosphorusPhosphorus +22.9%
Contains more ManganeseManganese +14.8%
Contains more SeleniumSelenium +1051.7%
~equal in Magnesium ~59mg
~equal in Iron ~4.09mg
~equal in Zinc ~1.47mg

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% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +48.8%
Contains more Vitamin B2Vitamin B2 +196.1%
Contains more Vitamin B3Vitamin B3 +653%
Contains more Vitamin B5Vitamin B5 +192.3%
Contains more Vitamin B6Vitamin B6 +225.5%
Contains more FolateFolate +760%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged beans Wheat Bread DV% diff.
Copper 0.773mg 0.198mg 64%
Selenium 2.9µg 33.4µg 55%
Vitamin B3 0.83mg 6.25mg 34%
Sodium 13mg 601mg 26%
Vitamin B2 0.129mg 0.382mg 19%
Fiber 4.7g 19%
Folate 10µg 86µg 19%
Carbs 14.94g 55.77g 14%
Vitamin B1 0.295mg 0.439mg 12%
Vitamin B6 0.047mg 0.153mg 8%
Manganese 1.199mg 1.377mg 8%
Calories 147kcal 313kcal 8%
Vitamin B5 0.156mg 0.456mg 6%
Protein 10.62g 12.96g 5%
Phosphorus 153mg 188mg 5%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Monounsaturated fat 2.153g 1.019g 3%
Iron 4.33mg 4.09mg 3%
Vitamin E 0.24mg 2%
Potassium 280mg 223mg 2%
Calcium 142mg 165mg 2%
Fats 5.84g 4.27g 2%
Magnesium 54mg 59mg 1%
Polyunsaturated fat 1.551g 1.72g 1%
Saturated fat 0.825g 0.989g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 14.94g 51.07g N/A
Sugar 6.42g N/A
Zinc 1.44mg 1.47mg 0%
Tryptophan 0.233mg 0.092mg 0%
Threonine 0.36mg 0.299mg 0%
Isoleucine 0.448mg 0.258mg 0%
Leucine 0.762mg 0.461mg 0%
Lysine 0.652mg 0.215mg 0%
Methionine 0.109mg 0.105mg 0%
Phenylalanine 0.436mg 0.315mg 0%
Valine 0.467mg 0.31mg 0%
Histidine 0.241mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +36.8%
Contains more WaterWater +177.3%
Contains more ProteinProtein +22%
Contains more CarbsCarbs +273.3%
Contains more OtherOther +96.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -16.6%
Contains more Mono. FatMonounsaturated fat +111.3%
Contains more Poly. FatPolyunsaturated fat +10.9%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.