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  6. Winged bean vs. Pilaf

Winged bean vs. Pilaf — In-Depth Nutrition Comparison

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Differences between winged bean and pilaf

  • Winged bean has more copper, while pilaf has more selenium, folate, vitamin B3, vitamin B6, vitamin B1, phosphorus, manganese, and vitamin B5.
  • Winged bean's daily need coverage for copper is 136% higher.
  • The amount of sodium in winged bean is lower.
  • Winged bean has a lower glycemic index. The glycemic index of winged bean is 32, while the glycemic index of pilaf is 60.

The food types used in this comparison are Winged bean tuber, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Winged bean vs Pilaf 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Pilaf
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more PotassiumPotassium +211.7%
Contains more CopperCopper +734.9%
Contains more ZincZinc +37.6%
Contains less SodiumSodium -97.3%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +176.7%
Contains more IronIron +22%
Contains more PhosphorusPhosphorus +242.2%
Contains more ManganeseManganese +65.8%
Contains more SeleniumSelenium +4528.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Pilaf
Pilaf
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin B2Vitamin B2 +71.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +59.1%
Contains more Vitamin B3Vitamin B3 +273.6%
Contains more Vitamin B5Vitamin B5 +516.4%
Contains more Vitamin B6Vitamin B6 +433.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1015.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Pilaf DV% diff.
Copper 1.386mg 0.166mg 136%
Selenium 0.7µg 32.4µg 58%
Sodium 35mg 1303mg 55%
Folate 19µg 212µg 48%
Starch 71.23g 29%
Vitamin B3 1.64mg 6.127mg 28%
Vitamin B6 0.075mg 0.4mg 25%
Vitamin B1 0.379mg 0.603mg 19%
Carbs 28.1g 76.31g 16%
Phosphorus 45mg 154mg 16%
Manganese 0.532mg 0.882mg 15%
Vitamin B5 0.116mg 0.715mg 12%
Potassium 586mg 188mg 12%
Calories 148kcal 359kcal 11%
Iron 2mg 2.44mg 6%
Calcium 30mg 83mg 5%
Fiber 1.2g 5%
Vitamin C 0mg 4.1mg 5%
Vitamin B2 0.149mg 0.087mg 5%
Zinc 1.39mg 1.01mg 3%
Choline 17.5mg 3%
Protein 11.6g 10.42g 2%
Magnesium 24mg 32mg 2%
Polyunsaturated fat 0.174g 0.377g 1%
Vitamin B12 0µg 0.02µg 1%
Fats 0.9g 1.37g 1%
Net carbs 28.1g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin A 0µg 4µg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.222g 0.307g 0%
Monounsaturated fat 0.234g 0.373g 0%
Tryptophan 0.252mg 0.086mg 0%
Threonine 0.451mg 0.221mg 0%
Isoleucine 0.425mg 0.279mg 0%
Leucine 0.64mg 0.523mg 0%
Lysine 0.592mg 0.189mg 0%
Methionine 0.143mg 0.145mg 0%
Phenylalanine 0.451mg 0.32mg 0%
Valine 0.599mg 0.374mg 0%
Histidine 0.241mg 0.15mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Pilaf
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +11.3%
Contains more WaterWater +613.9%
Contains more FatsFats +52.2%
Contains more CarbsCarbs +171.6%
Contains more OtherOther +93%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -27.7%
Contains more Mono. FatMonounsaturated fat +59.4%
Contains more Poly. FatPolyunsaturated fat +116.7%

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.