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Winged bean vs Brown rice - In-Depth Nutrition Comparison

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What are the main differences between Winged bean and Brown rice?

  • Winged bean is richer in Copper, Iron, Vitamin B1, Potassium, Zinc, and Vitamin B2, while Brown rice is higher in Manganese, Selenium, Phosphorus, and Vitamin B3.
  • Winged bean's daily need coverage for Copper is 142% higher.
  • Brown rice has 7 times less Potassium than Winged bean. Winged bean has 586mg of Potassium, while Brown rice has 86mg.

We used Winged bean tuber, raw and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Winged bean vs Brown 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
:
Contains more Iron +257.1%
Contains more Calcium +900%
Contains more Potassium +581.4%
Contains more Copper +1207.5%
Contains more Zinc +95.8%
Contains more Magnesium +62.5%
Contains more Phosphorus +128.9%
Contains less Sodium -88.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Iron +257.1%
Contains more Calcium +900%
Contains more Potassium +581.4%
Contains more Copper +1207.5%
Contains more Zinc +95.8%
Contains more Magnesium +62.5%
Contains more Phosphorus +128.9%
Contains less Sodium -88.6%

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 +112.9%
Contains more Vitamin B2 +115.9%
Contains more Folate +111.1%
Contains more Vitamin B3 +56.2%
Contains more Vitamin B5 +227.6%
Contains more Vitamin B6 +64%
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%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +115.9%
Contains more Folate +111.1%
Contains more Vitamin B3 +56.2%
Contains more Vitamin B5 +227.6%
Contains more Vitamin B6 +64%

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
14
Brown rice
Mineral Summary Score
85
Winged bean
20
Brown 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%
Brown rice
Carbohydrates
28%
Winged bean
26%
Brown rice
Fats
4%
Winged bean
4%
Brown rice

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 Brown rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Brown 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 is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 34)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 31mg)
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.

All nutrients comparison - raw data values

Nutrient Winged bean Brown rice Opinion
Calories 148 123 Winged bean
Protein 11.6 2.74 Winged bean
Fats 0.9 0.97 Brown rice
Vitamin C 0 0
Carbs 28.1 25.58 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2 0.56 Winged bean
Calcium 30 3 Winged bean
Potassium 586 86 Winged bean
Magnesium 24 39 Brown rice
Sugar 0.24 Winged bean
Fiber 1.6 Brown rice
Copper 1.386 0.106 Winged bean
Zinc 1.39 0.71 Winged bean
Starch 24.79 Brown rice
Phosphorus 45 103 Brown rice
Sodium 35 4 Brown rice
Vitamin A 0 0
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.379 0.178 Winged bean
Vitamin B2 0.149 0.069 Winged bean
Vitamin B3 1.64 2.561 Brown rice
Vitamin B5 0.116 0.38 Brown rice
Vitamin B6 0.075 0.123 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folate 19 9 Winged bean
Trans Fat 0 0
Saturated Fat 0.222 0.26 Winged bean
Monounsaturated Fat 0.234 0.369 Brown rice
Polyunsaturated fat 0.174 0.366 Brown rice
Tryptophan 0.252 0.033 Winged bean
Threonine 0.451 0.095 Winged bean
Isoleucine 0.425 0.109 Winged bean
Leucine 0.64 0.214 Winged bean
Lysine 0.592 0.099 Winged bean
Methionine 0.143 0.058 Winged bean
Phenylalanine 0.451 0.133 Winged bean
Valine 0.599 0.151 Winged bean
Histidine 0.241 0.066 Winged bean
Fructose 0 Brown rice

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.