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 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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
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
Saturated fat:
Sat. Fat
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
| Manganese | 1.199mg | 0.974mg | 10% |
| Vitamin B1 | 0.295mg | 0.178mg | 10% |
| Starch | 24.79g | 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% |
| Monounsaturated fat | 2.153g | 0.369g | 4% |
| Magnesium | 54mg | 39mg | 4% |
| Carbs | 14.94g | 25.58g | 4% |
| Vitamin B5 | 0.156mg | 0.38mg | 4% |
| Saturated fat | 0.825g | 0.26g | 3% |
| Choline | 9.2mg | 2% | |
| Calories | 147kcal | 123kcal | 1% |
| Vitamin E | 0.17mg | 1% | |
| 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% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
80%
32%
Comparison summary
Which food is lower in Sugar?
Winged beans is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Winged beans is lower in glycemic index (difference - 34)
Which food is cheaper?
Winged beans is cheaper (difference - $2)
Which food is richer in minerals?
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Brown rice is lower in Saturated fat (difference - 0.565g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.