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, protein, calcium, manganese, vitamin B1, fats, phosphorus, and zinc; however, brown rice is higher in vitamin B3.
Winged beans covers your daily need for 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.
The glycemic index of brown rice is higher.

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

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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

Brown rice

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

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

Brown rice

Contains more Vitamin B1Vitamin B1	+65.7%
Contains more Vitamin B2Vitamin B2	+87%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+208.6%
Contains more Vitamin B5Vitamin B5	+143.6%
Contains more Vitamin B6Vitamin B6	+161.7%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.773mg	0.106mg	74%
Iron	4.33mg	0.56mg	47%
Protein	10.62g	2.74g	16%
Calcium	142mg	3mg	14%
Vitamin B3	0.83mg	2.561mg	11%
Starch		24.79g	10%
Manganese	1.199mg	0.974mg	10%
Vitamin B1	0.295mg	0.178mg	10%
Polyunsaturated fat	1.551g	0.366g	8%
Fats	5.84g	0.97g	7%
Zinc	1.44mg	0.71mg	7%
Phosphorus	153mg	103mg	7%
Potassium	280mg	86mg	6%
Fiber		1.6g	6%
Vitamin B6	0.047mg	0.123mg	6%
Selenium	2.9µg	5.8µg	5%
Vitamin B2	0.129mg	0.069mg	5%
Carbs	14.94g	25.58g	4%
Magnesium	54mg	39mg	4%
Vitamin B5	0.156mg	0.38mg	4%
Monounsaturated fat	2.153g	0.369g	4%
Saturated fat	0.825g	0.26g	3%
Choline		9.2mg	2%
Omega-6 (Linoleic acid)		0.355g	2%
Calories	147kcal	123kcal	1%
Vitamin E		0.17mg	1%
Omega-3 (ALA)		0.011g	1%
Protein per 100 calories	7.2g	2.2g	N/A
Calories per 10 g protein	138kcal	449kcal	N/A
Weight per 100 calories	68g	81g	N/A
Unsaturated / Saturated Fat ratio	4.5	2.8	N/A
Net carbs	14.94g	23.98g	N/A
Sugar		0.24g	N/A
Sodium	13mg	4mg	0%
Vitamin K		0.2µg	0%
Folate	10µg	9µg	0%
Tryptophan	0.233mg	0.033mg	0%
Threonine	0.36mg	0.095mg	0%
Isoleucine	0.448mg	0.109mg	0%
Leucine	0.762mg	0.214mg	0%
Lysine	0.652mg	0.099mg	0%
Methionine	0.109mg	0.058mg	0%
Phenylalanine	0.436mg	0.133mg	0%
Valine	0.467mg	0.151mg	0%
Histidine	0.241mg	0.066mg	0%