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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.

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Winged bean vs Bread 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
:
5
Bread
Contains more Potassium +162.8%
Contains more Copper +600%
Contains less Sodium -94.2%
Contains more Iron +104.5%
Contains more Calcium +450%
Contains more Magnesium +145.8%
Contains more Phosphorus +317.8%
Equal in Zinc - 1.47
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Potassium +162.8%
Contains more Copper +600%
Contains less Sodium -94.2%
Contains more Iron +104.5%
Contains more Calcium +450%
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 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 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Bread
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 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)

All nutrients comparison - raw data values

Nutrient Winged bean Bread Opinion
Calories 148 313 Bread
Protein 11.6 12.96 Bread
Fats 0.9 4.27 Bread
Vitamin C 0 0.2 Bread
Carbs 28.1 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 2 4.09 Bread
Calcium 30 165 Bread
Potassium 586 223 Winged bean
Magnesium 24 59 Bread
Sugar 6.42 Winged bean
Fiber 4.7 Bread
Copper 1.386 0.198 Winged bean
Zinc 1.39 1.47 Bread
Starch
Phosphorus 45 188 Bread
Sodium 35 601 Winged bean
Vitamin A 0 0
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.379 0.439 Bread
Vitamin B2 0.149 0.382 Bread
Vitamin B3 1.64 6.25 Bread
Vitamin B5 0.116 0.456 Bread
Vitamin B6 0.075 0.153 Bread
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folate 19 86 Bread
Trans Fat 0 Bread
Saturated Fat 0.222 0.989 Winged bean
Monounsaturated Fat 0.234 1.019 Bread
Polyunsaturated fat 0.174 1.72 Bread
Tryptophan 0.252 0.092 Winged bean
Threonine 0.451 0.299 Winged bean
Isoleucine 0.425 0.258 Winged bean
Leucine 0.64 0.461 Winged bean
Lysine 0.592 0.215 Winged bean
Methionine 0.143 0.105 Winged bean
Phenylalanine 0.451 0.315 Winged bean
Valine 0.599 0.31 Winged bean
Histidine 0.241 0.15 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. 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.