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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
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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
Winged bean
Winged bean
7
:
1
Rice
Rice
Contains more Iron +66.7%
Contains more Calcium +200%
Contains more Potassium +1574.3%
Contains more Magnesium +100%
Contains more Copper +1908.7%
Contains more Zinc +183.7%
Contains less Sodium -97.1%
Equal in Phosphorus - 43
Winged bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +66.7%
Contains more Calcium +200%
Contains more Potassium +1574.3%
Contains more Magnesium +100%
Contains more Copper +1908.7%
Contains more Zinc +183.7%
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
Winged bean
Winged bean
3
:
5
Rice
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
Winged bean
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%
Rice
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
70%
Winged bean
16%
Rice
Carbohydrates
28%
Winged bean
28%
Rice
Fats
4%
Winged bean
1%
Rice

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winged bean Rice
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 contains less Sugars?
Winged bean
Winged bean contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winged bean Rice Opinion
Calories 148 130 Winged bean
Protein 11.6 2.69 Winged bean
Fats 0.9 0.28 Winged bean
Vitamin C 0 0
Carbs 28.1 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 2 1.2 Winged bean
Calcium 30 10 Winged bean
Potassium 586 35 Winged bean
Magnesium 24 12 Winged bean
Sugars 0.05 Winged bean
Fiber 0.4 Rice
Copper 1.386 0.069 Winged bean
Zinc 1.39 0.49 Winged bean
Starch
Phosphorus 45 43 Winged bean
Sodium 35 1 Rice
Vitamin A 0 0
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.379 0.163 Winged bean
Vitamin B2 0.149 0.013 Winged bean
Vitamin B3 1.64 1.476 Winged bean
Vitamin B5 0.116 0.39 Rice
Vitamin B6 0.075 0.093 Rice
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 19 58 Rice
Trans Fat 0 Rice
Saturated Fat 0.222 0.077 Rice
Monounsaturated Fat 0.234 0.088 Winged bean
Polyunsaturated fat 0.174 0.076 Winged bean
Tryptophan 0.252 0.031 Winged bean
Threonine 0.451 0.096 Winged bean
Isoleucine 0.425 0.116 Winged bean
Leucine 0.64 0.222 Winged bean
Lysine 0.592 0.097 Winged bean
Methionine 0.143 0.063 Winged bean
Phenylalanine 0.451 0.144 Winged bean
Valine 0.599 0.164 Winged bean
Histidine 0.241 0.063 Winged bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.