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  6. Winged bean vs. Rice

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 for winged bean is 146% higher.
  • Winged bean contains 17 times more potassium than rice. Winged bean contains 586mg of potassium, while rice contains 35mg.
  • Winged bean has a lower glycemic index than rice.

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" 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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +1574.3%
Contains more IronIron +66.7%
Contains more CopperCopper +1908.7%
Contains more ZincZinc +183.7%
Contains more ManganeseManganese +12.7%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +971.4%
~equal in Phosphorus ~43mg

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%
Rice
Rice
5
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin B1Vitamin B1 +132.5%
Contains more Vitamin B2Vitamin B2 +1046.2%
Contains more Vitamin B5Vitamin B5 +236.2%
Contains more Vitamin B6Vitamin B6 +24%
Contains more FolateFolate +205.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.476mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Rice DV% diff.
Copper 1.386mg 0.069mg 146%
Vitamin B1 0.379mg 0.163mg 18%
Protein 11.6g 2.69g 18%
Potassium 586mg 35mg 16%
Selenium 0.7µg 7.5µg 12%
Folate 19µg 58µg 10%
Iron 2mg 1.2mg 10%
Vitamin B2 0.149mg 0.013mg 10%
Zinc 1.39mg 0.49mg 8%
Vitamin B5 0.116mg 0.39mg 5%
Magnesium 24mg 12mg 3%
Manganese 0.532mg 0.472mg 3%
Calcium 30mg 10mg 2%
Fiber 0.4g 2%
Saturated fat 0.222g 0.077g 1%
Polyunsaturated fat 0.174g 0.076g 1%
Vitamin B3 1.64mg 1.476mg 1%
Vitamin B6 0.075mg 0.093mg 1%
Calories 148kcal 130kcal 1%
Fats 0.9g 0.28g 1%
Sodium 35mg 1mg 1%
Carbs 28.1g 28.17g 0%
Net carbs 28.1g 27.77g N/A
Sugar 0.05g N/A
Phosphorus 45mg 43mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Monounsaturated fat 0.234g 0.088g 0%
Tryptophan 0.252mg 0.031mg 0%
Threonine 0.451mg 0.096mg 0%
Isoleucine 0.425mg 0.116mg 0%
Leucine 0.64mg 0.222mg 0%
Lysine 0.592mg 0.097mg 0%
Methionine 0.143mg 0.063mg 0%
Phenylalanine 0.451mg 0.144mg 0%
Valine 0.599mg 0.164mg 0%
Histidine 0.241mg 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +331.2%
Contains more FatsFats +221.4%
Contains more OtherOther +376.2%
Contains more WaterWater +19.2%
~equal in Carbs ~28.17g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +165.9%
Contains more Poly. FatPolyunsaturated fat +128.9%
Contains less Sat. FatSaturated fat -65.3%

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. 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.