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  6. Winged bean vs. Brown rice

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
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.
Winged bean
Winged bean
5
:
5
Brown rice
Brown rice
Contains more Calcium +900%
Contains more Iron +257.1%
Contains more Potassium +581.4%
Contains more Zinc +95.8%
Contains more Copper +1207.5%
Contains more Magnesium +62.5%
Contains more Phosphorus +128.9%
Contains less Sodium -88.6%
Contains more Manganese +83.1%
Contains more Selenium +728.6%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +900%
Contains more Iron +257.1%
Contains more Potassium +581.4%
Contains more Zinc +95.8%
Contains more Copper +1207.5%
Contains more Magnesium +62.5%
Contains more Phosphorus +128.9%
Contains less Sodium -88.6%
Contains more Manganese +83.1%
Contains more Selenium +728.6%

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.
Winged bean
Winged bean
3
:
5
Brown rice
Brown rice
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%
Winged bean
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Brown rice
Brown rice
Contains more Protein +323.4%
Contains more Other +354.5%
Contains more Water +22.4%
Equal in Fats - 0.97
Equal in Carbs - 25.58
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +323.4%
Contains more Other +354.5%
Contains more Water +22.4%
Equal in Fats - 0.97
Equal in Carbs - 25.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +57.7%
Contains more Polyunsaturated fat +110.3%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +57.7%
Contains more Polyunsaturated fat +110.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Brown rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Brown rice Opinion
Net carbs 28.1g 23.98g Winged bean
Protein 11.6g 2.74g Winged bean
Fats 0.9g 0.97g Brown rice
Carbs 28.1g 25.58g Winged bean
Calories 148kcal 123kcal Winged bean
Starch 24.79g Brown rice
Sugar 0.24g Winged bean
Fiber 1.6g Brown rice
Calcium 30mg 3mg Winged bean
Iron 2mg 0.56mg Winged bean
Magnesium 24mg 39mg Brown rice
Phosphorus 45mg 103mg Brown rice
Potassium 586mg 86mg Winged bean
Sodium 35mg 4mg Brown rice
Zinc 1.39mg 0.71mg Winged bean
Copper 1.386mg 0.106mg Winged bean
Manganese 0.532mg 0.974mg Brown rice
Selenium 0.7µg 5.8µg Brown rice
Vitamin E 0.17mg Brown rice
Vitamin B1 0.379mg 0.178mg Winged bean
Vitamin B2 0.149mg 0.069mg Winged bean
Vitamin B3 1.64mg 2.561mg Brown rice
Vitamin B5 0.116mg 0.38mg Brown rice
Vitamin B6 0.075mg 0.123mg Brown rice
Folate 19µg 9µg Winged bean
Vitamin K 0.2µg Brown rice
Tryptophan 0.252mg 0.033mg Winged bean
Threonine 0.451mg 0.095mg Winged bean
Isoleucine 0.425mg 0.109mg Winged bean
Leucine 0.64mg 0.214mg Winged bean
Lysine 0.592mg 0.099mg Winged bean
Methionine 0.143mg 0.058mg Winged bean
Phenylalanine 0.451mg 0.133mg Winged bean
Valine 0.599mg 0.151mg Winged bean
Histidine 0.241mg 0.066mg Winged bean
Saturated Fat 0.222g 0.26g Winged bean
Monounsaturated Fat 0.234g 0.369g Brown rice
Polyunsaturated fat 0.174g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Winged bean
14%
Brown rice
Minerals Daily Need Coverage Score
75%
Winged bean
32%
Brown rice

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 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 minerals?
?
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.
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

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. 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.