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  6. Winged beans vs. Rice

Winged beans vs. Rice — In-Depth Nutrition Comparison

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Differences between Winged beans and Rice

  • Winged beans has more Copper, Iron, Manganese, Phosphorus, Calcium, Vitamin B1, Magnesium, Vitamin B2, and Zinc, while Rice has more Folate.
  • Winged beans's daily need coverage for Copper is 78% higher.
  • Rice contains 14 times less Calcium than Winged beans. Winged beans contains 142mg of Calcium, while Rice contains 10mg.

The food types used in this comparison are Winged beans, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Winged beans vs Rice 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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +1320%
Contains more PotassiumPotassium +700%
Contains more IronIron +260.8%
Contains more CopperCopper +1020.3%
Contains more ZincZinc +193.9%
Contains more PhosphorusPhosphorus +255.8%
Contains more ManganeseManganese +154%
Contains less SodiumSodium -92.3%
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.
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%
Rice
Rice
6
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin B1Vitamin B1 +81%
Contains more Vitamin B2Vitamin B2 +892.3%
Contains more Vitamin B3Vitamin B3 +77.8%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +97.9%
Contains more FolateFolate +480%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +294.8%
Contains more FatsFats +1985.7%
Contains more OtherOther +235.7%
Contains more CarbsCarbs +88.6%
~equal in Water ~68.44g

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
Rice
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +2346.6%
Contains more Poly. FatPolyunsaturated fat +1940.8%
Contains less Sat. FatSaturated Fat -90.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged beans Rice Opinion
Calories 147kcal 130kcal Winged beans
Protein 10.62g 2.69g Winged beans
Fats 5.84g 0.28g Winged beans
Net carbs 14.94g 27.77g Rice
Carbs 14.94g 28.17g Rice
Magnesium 54mg 12mg Winged beans
Calcium 142mg 10mg Winged beans
Potassium 280mg 35mg Winged beans
Iron 4.33mg 1.2mg Winged beans
Sugar 0.05g Winged beans
Fiber 0.4g Rice
Copper 0.773mg 0.069mg Winged beans
Zinc 1.44mg 0.49mg Winged beans
Phosphorus 153mg 43mg Winged beans
Sodium 13mg 1mg Rice
Vitamin E 0.04mg Rice
Manganese 1.199mg 0.472mg Winged beans
Selenium 2.9µg 7.5µg Rice
Vitamin B1 0.295mg 0.163mg Winged beans
Vitamin B2 0.129mg 0.013mg Winged beans
Vitamin B3 0.83mg 1.476mg Rice
Vitamin B5 0.156mg 0.39mg Rice
Vitamin B6 0.047mg 0.093mg Rice
Folate 10µg 58µg Rice
Choline 2.1mg Rice
Saturated Fat 0.825g 0.077g Rice
Monounsaturated Fat 2.153g 0.088g Winged beans
Polyunsaturated fat 1.551g 0.076g Winged beans
Tryptophan 0.233mg 0.031mg Winged beans
Threonine 0.36mg 0.096mg Winged beans
Isoleucine 0.448mg 0.116mg Winged beans
Leucine 0.762mg 0.222mg Winged beans
Lysine 0.652mg 0.097mg Winged beans
Methionine 0.109mg 0.063mg Winged beans
Phenylalanine 0.436mg 0.144mg Winged beans
Valine 0.467mg 0.164mg Winged beans
Histidine 0.241mg 0.063mg Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Winged beans
12%
Rice
Minerals Daily Need Coverage Score
80%
Winged beans
22%
Rice

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 28)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $1)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.748g)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.