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  6. Winged beans vs. Brown rice

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

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Summary of differences between Winged beans and Brown rice

  • Winged beans has more Copper, Iron, Calcium, Manganese, Vitamin B1, Phosphorus, Zinc, and Potassium, however, Brown rice is higher in Vitamin B3, and Vitamin B6.
  • Winged beans covers your daily need of Copper 74% more than Brown rice.
  • Winged beans has 47 times more Calcium than Brown rice. While Winged beans has 142mg of Calcium, Brown rice has only 3mg.

These are the specific foods used in this comparison Winged beans, mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

Infographic

Winged beans vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +38.5%
Contains more CalciumCalcium +4633.3%
Contains more PotassiumPotassium +225.6%
Contains more IronIron +673.2%
Contains more CopperCopper +629.2%
Contains more ZincZinc +102.8%
Contains more PhosphorusPhosphorus +48.5%
Contains more ManganeseManganese +23.1%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +100%

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin B1Vitamin B1 +65.7%
Contains more Vitamin B2Vitamin B2 +87%
Contains more Vitamin B3Vitamin B3 +208.6%
Contains more Vitamin B5Vitamin B5 +143.6%
Contains more Vitamin B6Vitamin B6 +161.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +287.6%
Contains more FatsFats +502.1%
Contains more OtherOther +220.5%
Contains more CarbsCarbs +71.2%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated Fat +483.5%
Contains more Poly. FatPolyunsaturated fat +323.8%
Contains less Sat. FatSaturated Fat -68.5%

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 Brown 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged beans Brown rice Opinion
Calories 147kcal 123kcal Winged beans
Protein 10.62g 2.74g Winged beans
Fats 5.84g 0.97g Winged beans
Net carbs 14.94g 23.98g Brown rice
Carbs 14.94g 25.58g Brown rice
Magnesium 54mg 39mg Winged beans
Calcium 142mg 3mg Winged beans
Potassium 280mg 86mg Winged beans
Iron 4.33mg 0.56mg Winged beans
Sugar 0.24g Winged beans
Fiber 1.6g Brown rice
Copper 0.773mg 0.106mg Winged beans
Zinc 1.44mg 0.71mg Winged beans
Starch 24.79g Brown rice
Phosphorus 153mg 103mg Winged beans
Sodium 13mg 4mg Brown rice
Vitamin E 0.17mg Brown rice
Manganese 1.199mg 0.974mg Winged beans
Selenium 2.9µg 5.8µg Brown rice
Vitamin B1 0.295mg 0.178mg Winged beans
Vitamin B2 0.129mg 0.069mg Winged beans
Vitamin B3 0.83mg 2.561mg Brown rice
Vitamin B5 0.156mg 0.38mg Brown rice
Vitamin B6 0.047mg 0.123mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 10µg 9µg Winged beans
Choline 9.2mg Brown rice
Saturated Fat 0.825g 0.26g Brown rice
Monounsaturated Fat 2.153g 0.369g Winged beans
Polyunsaturated fat 1.551g 0.366g Winged beans
Tryptophan 0.233mg 0.033mg Winged beans
Threonine 0.36mg 0.095mg Winged beans
Isoleucine 0.448mg 0.109mg Winged beans
Leucine 0.762mg 0.214mg Winged beans
Lysine 0.652mg 0.099mg Winged beans
Methionine 0.109mg 0.058mg Winged beans
Phenylalanine 0.436mg 0.133mg Winged beans
Valine 0.467mg 0.151mg Winged beans
Histidine 0.241mg 0.066mg Winged beans
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Brown 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
13%
Brown rice
Minerals Daily Need Coverage Score
80%
Winged beans
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 34)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $2)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.565g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.