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Winged bean vs Rice - In-Depth Nutrition Comparison

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The main differences between Winged bean and Rice

  • Winged bean is richer in Copper, Vitamin B1, Potassium, Vitamin B2, Iron, and Zinc, yet Rice is richer in Selenium, Folate, and Vitamin B5.
  • Daily need coverage for Copper from Winged bean is 146% higher.
  • Winged bean contains 17 times more Potassium than Rice. Winged bean contains 586mg of Potassium, while Rice contains 35mg.

Food types used in this article are Winged bean tuber, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Winged bean vs 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 +200%
Contains more Iron +66.7%
Contains more Magnesium +100%
Contains more Potassium +1574.3%
Contains more Zinc +183.7%
Contains more Copper +1908.7%
Contains less Sodium -97.1%
Equal in Phosphorus - 43
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +200%
Contains more Iron +66.7%
Contains more Magnesium +100%
Contains more Potassium +1574.3%
Contains more Zinc +183.7%
Contains more Copper +1908.7%
Contains less Sodium -97.1%
Equal in Phosphorus - 43

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
:
5
Rice
Contains more Vitamin B1 +132.5%
Contains more Vitamin B2 +1046.2%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +236.2%
Contains more Vitamin B6 +24%
Contains more Folate +205.3%
Equal in Vitamin B3 - 1.476
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B1 +132.5%
Contains more Vitamin B2 +1046.2%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +236.2%
Contains more Vitamin B6 +24%
Contains more Folate +205.3%
Equal in Vitamin B3 - 1.476

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 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 Rice Opinion
Net carbs 28.1g 27.77g Winged bean
Protein 11.6g 2.69g Winged bean
Fats 0.9g 0.28g Winged bean
Carbs 28.1g 28.17g Rice
Calories 148kcal 130kcal Winged bean
Starch g g
Fructose g g
Sugar g 0.05g Winged bean
Fiber g 0.4g Rice
Calcium 30mg 10mg Winged bean
Iron 2mg 1.2mg Winged bean
Magnesium 24mg 12mg Winged bean
Phosphorus 45mg 43mg Winged bean
Potassium 586mg 35mg Winged bean
Sodium 35mg 1mg Rice
Zinc 1.39mg 0.49mg Winged bean
Copper 1.386mg 0.069mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg 0.04mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.163mg Winged bean
Vitamin B2 0.149mg 0.013mg Winged bean
Vitamin B3 1.64mg 1.476mg Winged bean
Vitamin B5 0.116mg 0.39mg Rice
Vitamin B6 0.075mg 0.093mg Rice
Folate 19µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Rice
Tryptophan 0.252mg 0.031mg Winged bean
Threonine 0.451mg 0.096mg Winged bean
Isoleucine 0.425mg 0.116mg Winged bean
Leucine 0.64mg 0.222mg Winged bean
Lysine 0.592mg 0.097mg Winged bean
Methionine 0.143mg 0.063mg Winged bean
Phenylalanine 0.451mg 0.144mg Winged bean
Valine 0.599mg 0.164mg Winged bean
Histidine 0.241mg 0.063mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g g Rice
Saturated Fat 0.222g 0.077g Rice
Monounsaturated Fat 0.234g 0.088g Winged bean
Polyunsaturated fat 0.174g 0.076g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean 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
13
Rice
Mineral Summary Score
85
Winged bean
14
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
16%
Rice
Carbohydrates
28%
Winged bean
28%
Rice
Fats
4%
Winged bean
1%
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 - 28)
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?
Rice
Rice contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.145g)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.