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Winged bean vs Glutinous rice - In-Depth Nutrition Comparison

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The main differences between Winged bean and Glutinous rice

  • Winged bean is richer in Copper, Vitamin B1, Iron, Potassium, Manganese, Vitamin B2, Zinc, Vitamin B3, and Phosphorus, yet Glutinous rice is richer in Selenium.
  • Daily need coverage for Copper from Winged bean is 149% higher.
  • Winged bean contains 59 times more Potassium than Glutinous rice. Winged bean contains 586mg of Potassium, while Glutinous rice contains 10mg.

Food types used in this article are Winged bean tuber, raw and Rice, white, glutinous, unenriched, cooked.

Infographic

Winged bean vs Glutinous rice 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 Calcium +1400%
Contains more Iron +1328.6%
Contains more Magnesium +380%
Contains more Phosphorus +462.5%
Contains more Potassium +5760%
Contains more Zinc +239%
Contains more Copper +2728.6%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 6% 4% 4% 1% 1% 12% 17%
Contains more Calcium +1400%
Contains more Iron +1328.6%
Contains more Magnesium +380%
Contains more Phosphorus +462.5%
Contains more Potassium +5760%
Contains more Zinc +239%
Contains more Copper +2728.6%
Contains less Sodium -85.7%

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 +1795%
Contains more Vitamin B2 +1046.2%
Contains more Vitamin B3 +465.5%
Contains more Vitamin B6 +188.5%
Contains more Folate +1800%
Contains more Vitamin B5 +85.3%
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% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin B1 +1795%
Contains more Vitamin B2 +1046.2%
Contains more Vitamin B3 +465.5%
Contains more Vitamin B6 +188.5%
Contains more Folate +1800%
Contains more Vitamin B5 +85.3%

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 Glutinous rice
Lower in Sugar ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Glutinous rice Opinion
Net carbs 28.1g 20.09g Winged bean
Protein 11.6g 2.02g Winged bean
Fats 0.9g 0.19g Winged bean
Carbs 28.1g 21.09g Winged bean
Calories 148kcal 97kcal Winged bean
Starch g g
Fructose g g
Sugar g 0.05g Winged bean
Fiber g 1g Glutinous rice
Calcium 30mg 2mg Winged bean
Iron 2mg 0.14mg Winged bean
Magnesium 24mg 5mg Winged bean
Phosphorus 45mg 8mg Winged bean
Potassium 586mg 10mg Winged bean
Sodium 35mg 5mg Glutinous rice
Zinc 1.39mg 0.41mg Winged bean
Copper 1.386mg 0.049mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg 0.04mg Glutinous rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.02mg Winged bean
Vitamin B2 0.149mg 0.013mg Winged bean
Vitamin B3 1.64mg 0.29mg Winged bean
Vitamin B5 0.116mg 0.215mg Glutinous rice
Vitamin B6 0.075mg 0.026mg Winged bean
Folate 19µg 1µg Winged bean
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Glutinous rice
Tryptophan 0.252mg 0.023mg Winged bean
Threonine 0.451mg 0.072mg Winged bean
Isoleucine 0.425mg 0.087mg Winged bean
Leucine 0.64mg 0.167mg Winged bean
Lysine 0.592mg 0.073mg Winged bean
Methionine 0.143mg 0.047mg Winged bean
Phenylalanine 0.451mg 0.108mg Winged bean
Valine 0.599mg 0.123mg Winged bean
Histidine 0.241mg 0.047mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g g Glutinous rice
Saturated Fat 0.222g 0.039g Glutinous rice
Monounsaturated Fat 0.234g 0.07g Winged bean
Polyunsaturated fat 0.174g 0.069g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Glutinous rice
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
3
Glutinous rice
Mineral Summary Score
85
Winged bean
5
Glutinous 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
12%
Glutinous rice
Carbohydrates
28%
Winged bean
21%
Glutinous rice
Fats
4%
Winged bean
1%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 66)
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?
Glutinous rice
Glutinous rice contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.183g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.