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  6. Winged bean vs. Wheat Bread

Winged bean vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between Winged bean and Wheat Bread

  • Winged bean is richer in Copper, yet Wheat Bread is richer in Selenium, Manganese, Vitamin B3, Iron, Phosphorus, Vitamin B2, Folate, and Calcium.
  • Daily need coverage for Copper from Winged bean is 132% higher.
  • Winged bean contains less Sodium.

Food types used in this article are Winged bean tuber, raw and Bread, wheat, toasted.

Infographic

Winged bean vs Wheat Bread 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
3
:
7
Wheat Bread
Wheat Bread
Contains more Potassium +162.8%
Contains less Sodium -94.2%
Contains more Copper +600%
Contains more Calcium +450%
Contains more Iron +104.5%
Contains more Magnesium +145.8%
Contains more Phosphorus +317.8%
Contains more Manganese +158.8%
Contains more Selenium +4671.4%
Equal in Zinc - 1.47
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +162.8%
Contains less Sodium -94.2%
Contains more Copper +600%
Contains more Calcium +450%
Contains more Iron +104.5%
Contains more Magnesium +145.8%
Contains more Phosphorus +317.8%
Contains more Manganese +158.8%
Contains more Selenium +4671.4%
Equal in Zinc - 1.47

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
0
:
9
Wheat Bread
Wheat Bread
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +281.1%
Contains more Vitamin B5 +293.1%
Contains more Vitamin B6 +104%
Contains more Folate +352.6%
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +281.1%
Contains more Vitamin B5 +293.1%
Contains more Vitamin B6 +104%
Contains more Folate +352.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +136.9%
Contains more Protein +11.7%
Contains more Fats +374.4%
Contains more Carbs +98.5%
Contains more Other +38.5%
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
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Water +136.9%
Contains more Protein +11.7%
Contains more Fats +374.4%
Contains more Carbs +98.5%
Contains more Other +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -77.6%
Contains more Monounsaturated Fat +335.5%
Contains more Polyunsaturated fat +888.5%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -77.6%
Contains more Monounsaturated Fat +335.5%
Contains more Polyunsaturated fat +888.5%

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 Wheat Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Wheat Bread Opinion
Net carbs 28.1g 51.07g Wheat Bread
Protein 11.6g 12.96g Wheat Bread
Fats 0.9g 4.27g Wheat Bread
Carbs 28.1g 55.77g Wheat Bread
Calories 148kcal 313kcal Wheat Bread
Sugar 6.42g Winged bean
Fiber 4.7g Wheat Bread
Calcium 30mg 165mg Wheat Bread
Iron 2mg 4.09mg Wheat Bread
Magnesium 24mg 59mg Wheat Bread
Phosphorus 45mg 188mg Wheat Bread
Potassium 586mg 223mg Winged bean
Sodium 35mg 601mg Winged bean
Zinc 1.39mg 1.47mg Wheat Bread
Copper 1.386mg 0.198mg Winged bean
Manganese 0.532mg 1.377mg Wheat Bread
Selenium 0.7µg 33.4µg Wheat Bread
Vitamin E 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.379mg 0.439mg Wheat Bread
Vitamin B2 0.149mg 0.382mg Wheat Bread
Vitamin B3 1.64mg 6.25mg Wheat Bread
Vitamin B5 0.116mg 0.456mg Wheat Bread
Vitamin B6 0.075mg 0.153mg Wheat Bread
Folate 19µg 86µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.252mg 0.092mg Winged bean
Threonine 0.451mg 0.299mg Winged bean
Isoleucine 0.425mg 0.258mg Winged bean
Leucine 0.64mg 0.461mg Winged bean
Lysine 0.592mg 0.215mg Winged bean
Methionine 0.143mg 0.105mg Winged bean
Phenylalanine 0.451mg 0.315mg Winged bean
Valine 0.599mg 0.31mg Winged bean
Histidine 0.241mg 0.15mg Winged bean
Saturated Fat 0.222g 0.989g Winged bean
Monounsaturated Fat 0.234g 1.019g Wheat Bread
Polyunsaturated fat 0.174g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Wheat Bread
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
38%
Wheat Bread
Minerals Daily Need Coverage Score
75%
Winged bean
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 566mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.767g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 28)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.2)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.