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 for winged bean is 132% higher.
- Winged bean contains less sodium.
- Winged bean has a lower glycemic index than wheat Bread.
Food types used in this article are Winged bean tuber, raw and Bread, wheat, toasted.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +162.8% |
| Contains more CopperCopper | +600% |
| Contains less SodiumSodium | -94.2% |
| Contains more MagnesiumMagnesium | +145.8% |
| Contains more CalciumCalcium | +450% |
| Contains more IronIron | +104.5% |
| Contains more PhosphorusPhosphorus | +317.8% |
| Contains more ManganeseManganese | +158.8% |
| Contains more SeleniumSelenium | +4671.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15.8% |
| Contains more Vitamin B2Vitamin B2 | +156.4% |
| Contains more Vitamin B3Vitamin B3 | +281.1% |
| Contains more Vitamin B5Vitamin B5 | +293.1% |
| Contains more Vitamin B6Vitamin B6 | +104% |
| Contains more FolateFolate | +352.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.198mg | 132% |
| Selenium | 0.7µg | 33.4µg | 59% |
| Manganese | 0.532mg | 1.377mg | 37% |
| Vitamin B3 | 1.64mg | 6.25mg | 29% |
| Iron | 2mg | 4.09mg | 26% |
| Sodium | 35mg | 601mg | 25% |
| Phosphorus | 45mg | 188mg | 20% |
| Fiber | 4.7g | 19% | |
| Vitamin B2 | 0.149mg | 0.382mg | 18% |
| Folate | 19µg | 86µg | 17% |
| Calcium | 30mg | 165mg | 14% |
| Potassium | 586mg | 223mg | 11% |
| Polyunsaturated fat | 0.174g | 1.72g | 10% |
| Carbs | 28.1g | 55.77g | 9% |
| Calories | 148kcal | 313kcal | 8% |
| Magnesium | 24mg | 59mg | 8% |
| Vitamin B5 | 0.116mg | 0.456mg | 7% |
| Vitamin B6 | 0.075mg | 0.153mg | 6% |
| Fats | 0.9g | 4.27g | 5% |
| Vitamin B1 | 0.379mg | 0.439mg | 5% |
| Vitamin K | 5.7µg | 5% | |
| Choline | 22.1mg | 4% | |
| Saturated fat | 0.222g | 0.989g | 3% |
| Protein | 11.6g | 12.96g | 3% |
| Monounsaturated fat | 0.234g | 1.019g | 2% |
| Vitamin E | 0.24mg | 2% | |
| Zinc | 1.39mg | 1.47mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 28.1g | 51.07g | N/A |
| Sugar | 6.42g | N/A | |
| Tryptophan | 0.252mg | 0.092mg | 0% |
| Threonine | 0.451mg | 0.299mg | 0% |
| Isoleucine | 0.425mg | 0.258mg | 0% |
| Leucine | 0.64mg | 0.461mg | 0% |
| Lysine | 0.592mg | 0.215mg | 0% |
| Methionine | 0.143mg | 0.105mg | 0% |
| Phenylalanine | 0.451mg | 0.315mg | 0% |
| Valine | 0.599mg | 0.31mg | 0% |
| Histidine | 0.241mg | 0.15mg | 0% |
| Omega-3 - ALA | 0.161g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
| Contains more WaterWater | +136.9% |
| Contains more ProteinProtein | +11.7% |
| Contains more FatsFats | +374.4% |
| Contains more CarbsCarbs | +98.5% |
| Contains more OtherOther | +38.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
| Contains less Sat. FatSaturated fat | -77.6% |
| Contains more Mono. FatMonounsaturated fat | +335.5% |
| Contains more Poly. FatPolyunsaturated fat | +888.5% |