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  6. Winged bean vs. Arborio rice

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

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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.

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.
Winged bean
Winged bean
8
:
2
Arborio rice
Arborio rice
Contains more Calcium +2900%
Contains more Iron +37%
Contains more Magnesium +200%
Contains more Phosphorus +36.4%
Contains more Potassium +2153.8%
Contains more Zinc +247.5%
Contains more Copper +1825%
Contains more Manganese +49%
Contains less Sodium -100%
Contains more Selenium +971.4%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +2900%
Contains more Iron +37%
Contains more Magnesium +200%
Contains more Phosphorus +36.4%
Contains more Potassium +2153.8%
Contains more Zinc +247.5%
Contains more Copper +1825%
Contains more Manganese +49%
Contains less Sodium -100%
Contains more Selenium +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.
Winged bean
Winged bean
4
:
2
Arborio rice
Arborio rice
Contains more Vitamin B1 +131.1%
Contains more Vitamin B2 +831.3%
Contains more Vitamin B6 +27.1%
Contains more Vitamin B5 +242.2%
Contains more Folate +210.5%
Equal in Vitamin B3 - 1.493
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin B1 +131.1%
Contains more Vitamin B2 +831.3%
Contains more Vitamin B6 +27.1%
Contains more Vitamin B5 +242.2%
Contains more Folate +210.5%
Equal in Vitamin B3 - 1.493

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Arborio rice
Arborio rice
Contains more Protein +391.5%
Contains more Fats +373.7%
Contains more Other +952.6%
Contains more Water +19.4%
Equal in Carbs - 28.73
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Arborio rice
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 Protein +391.5%
Contains more Fats +373.7%
Contains more Other +952.6%
Contains more Water +19.4%
Equal in Carbs - 28.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +303.4%
Contains more Polyunsaturated fat +248%
Contains less Saturated Fat -77%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +303.4%
Contains more Polyunsaturated fat +248%
Contains less Saturated Fat -77%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Winged bean
13%
Arborio rice
Minerals Daily Need Coverage Score
75%
Winged bean
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 37)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.171g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 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.