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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
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 +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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
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%

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 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% 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%

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

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 g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Winged bean
Fiber g 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
Vitamin A 0IU 0IU
Vitamin E mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.222g 0.26g Winged bean
Monounsaturated Fat 0.234g 0.369g Brown rice
Polyunsaturated fat 0.174g 0.366g 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

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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
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

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.

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.