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Winged bean vs Bread - In-Depth Nutrition Comparison

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The main differences between Winged bean and Bread

  • Winged bean is richer in Copper, yet 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Zinc - 1.47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
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%
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%
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%

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 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 Bread Opinion
Net carbs 28.1g 51.07g Bread
Protein 11.6g 12.96g Bread
Fats 0.9g 4.27g Bread
Carbs 28.1g 55.77g Bread
Calories 148kcal 313kcal Bread
Starch g g
Fructose g g
Sugar g 6.42g Winged bean
Fiber g 4.7g Bread
Calcium 30mg 165mg Bread
Iron 2mg 4.09mg Bread
Magnesium 24mg 59mg Bread
Phosphorus 45mg 188mg Bread
Potassium 586mg 223mg Winged bean
Sodium 35mg 601mg Winged bean
Zinc 1.39mg 1.47mg Bread
Copper 1.386mg 0.198mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg 0.24mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Bread
Vitamin B1 0.379mg 0.439mg Bread
Vitamin B2 0.149mg 0.382mg Bread
Vitamin B3 1.64mg 6.25mg Bread
Vitamin B5 0.116mg 0.456mg Bread
Vitamin B6 0.075mg 0.153mg Bread
Folate 19µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K µg 5.7µg 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
Cholesterol 0mg 0mg
Trans Fat 0g g Bread
Saturated Fat 0.222g 0.989g Winged bean
Monounsaturated Fat 0.234g 1.019g Bread
Polyunsaturated fat 0.174g 1.72g Bread

Which food is preferable for your diet?

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

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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
38
Bread
Mineral Summary Score
85
Winged bean
66
Bread

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
78%
Bread
Carbohydrates
28%
Winged bean
56%
Bread
Fats
4%
Winged bean
20%
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?
Bread
Bread is cheaper (difference - $0.2)
Which food is richer in minerals?
Bread
Bread is relatively richer in minerals
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.