Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Winged bean
  5. Compare
  6. Winged bean vs. Arborio rice

Winged bean vs. Arborio rice — In-Depth Nutrition Comparison

Compare

Important differences between winged bean and arborio rice

  • Winged bean has more copper, vitamin B1, potassium, vitamin B2, zinc, manganese, and iron; however, arborio rice has more selenium, folate, and vitamin B5.
  • Winged bean's daily need coverage for copper is 146% more.
  • Winged bean has 23 times more potassium than arborio rice. Winged bean has 586mg of potassium, while arborio rice has 26mg.
  • Arborio rice has a higher glycemic index than winged bean.

The food varieties used in the comparison are Winged bean tuber, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Winged bean vs Arborio 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +2900%
Contains more PotassiumPotassium +2153.8%
Contains more IronIron +37%
Contains more CopperCopper +1825%
Contains more ZincZinc +247.5%
Contains more PhosphorusPhosphorus +36.4%
Contains more ManganeseManganese +49%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +971.4%

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% 95% 34% 31% 7% 17% 0% 0% 14% 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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +131.1%
Contains more Vitamin B2Vitamin B2 +831.3%
Contains more Vitamin B6Vitamin B6 +27.1%
Contains more Vitamin B5Vitamin B5 +242.2%
Contains more FolateFolate +210.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.493mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Arborio rice DV% diff.
Copper 1.386mg 0.072mg 146%
Protein 11.6g 2.36g 18%
Vitamin B1 0.379mg 0.164mg 18%
Potassium 586mg 26mg 16%
Selenium 0.7µg 7.5µg 12%
Vitamin B2 0.149mg 0.016mg 10%
Folate 19µg 59µg 10%
Zinc 1.39mg 0.4mg 9%
Manganese 0.532mg 0.357mg 8%
Iron 2mg 1.46mg 7%
Vitamin B5 0.116mg 0.397mg 6%
Magnesium 24mg 8mg 4%
Calcium 30mg 1mg 3%
Phosphorus 45mg 33mg 2%
Sodium 35mg 0mg 2%
Saturated fat 0.222g 0.051g 1%
Polyunsaturated fat 0.174g 0.05g 1%
Vitamin B6 0.075mg 0.059mg 1%
Calories 148kcal 130kcal 1%
Vitamin B3 1.64mg 1.493mg 1%
Fats 0.9g 0.19g 1%
Carbs 28.1g 28.73g 0%
Net carbs 28.1g 28.73g N/A
Monounsaturated fat 0.234g 0.058g 0%
Tryptophan 0.252mg 0.027mg 0%
Threonine 0.451mg 0.084mg 0%
Isoleucine 0.425mg 0.102mg 0%
Leucine 0.64mg 0.195mg 0%
Lysine 0.592mg 0.085mg 0%
Methionine 0.143mg 0.056mg 0%
Phenylalanine 0.451mg 0.126mg 0%
Valine 0.599mg 0.144mg 0%
Histidine 0.241mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +391.5%
Contains more FatsFats +373.7%
Contains more OtherOther +952.6%
Contains more WaterWater +19.4%
~equal in Carbs ~28.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +303.4%
Contains more Poly. FatPolyunsaturated fat +248%
Contains less Sat. FatSaturated fat -77%

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.