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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +37%
Contains more Calcium +2900%
Contains more Potassium +2153.8%
Contains more Magnesium +200%
Contains more Copper +1825%
Contains more Zinc +247.5%
Contains more Phosphorus +36.4%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +37%
Contains more Calcium +2900%
Contains more Potassium +2153.8%
Contains more Magnesium +200%
Contains more Copper +1825%
Contains more Zinc +247.5%
Contains more Phosphorus +36.4%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
13
Arborio rice
Mineral Summary Score
85
Winged bean
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
14%
Arborio rice
Carbohydrates
28%
Winged bean
29%
Arborio rice
Fats
4%
Winged bean
1%
Arborio rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Winged bean Arborio rice Opinion
Calories 148 130 Winged bean
Protein 11.6 2.36 Winged bean
Fats 0.9 0.19 Winged bean
Vitamin C 0 0
Carbs 28.1 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 2 1.46 Winged bean
Calcium 30 1 Winged bean
Potassium 586 26 Winged bean
Magnesium 24 8 Winged bean
Sugar
Fiber
Copper 1.386 0.072 Winged bean
Zinc 1.39 0.4 Winged bean
Starch
Phosphorus 45 33 Winged bean
Sodium 35 0 Arborio rice
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.379 0.164 Winged bean
Vitamin B2 0.149 0.016 Winged bean
Vitamin B3 1.64 1.493 Winged bean
Vitamin B5 0.116 0.397 Arborio rice
Vitamin B6 0.075 0.059 Winged bean
Vitamin B12 0 0
Vitamin K
Folate 19 59 Arborio rice
Trans Fat 0 Arborio rice
Saturated Fat 0.222 0.051 Arborio rice
Monounsaturated Fat 0.234 0.058 Winged bean
Polyunsaturated fat 0.174 0.05 Winged bean
Tryptophan 0.252 0.027 Winged bean
Threonine 0.451 0.084 Winged bean
Isoleucine 0.425 0.102 Winged bean
Leucine 0.64 0.195 Winged bean
Lysine 0.592 0.085 Winged bean
Methionine 0.143 0.056 Winged bean
Phenylalanine 0.451 0.126 Winged bean
Valine 0.599 0.144 Winged bean
Histidine 0.241 0.056 Winged bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.