Winged bean vs Rice - In-Depth Nutrition Comparison
Compare
The main differences between Winged bean and Rice
- Winged bean is richer in Copper, Vitamin B1, Iron, Potassium, Vitamin B2, Zinc, and Vitamin B3, yet Rice is richer in Selenium, and Vitamin B5.
- Daily need coverage for Copper from Winged bean is 146% higher.
- Winged bean contains 19 times more Vitamin B1 than Rice. Winged bean contains 0.379mg of Vitamin B1, while Rice contains 0.02mg.
Food types used in this article are Winged bean tuber, raw and Rice, white, long-grain, regular, unenriched, cooked without salt.
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
+200%
Contains
more
Iron
+900%
Contains
more
Magnesium
+100%
Contains
more
Potassium
+1574.3%
Contains
more
Zinc
+183.7%
Contains
more
Copper
+1908.7%
Contains
less
Sodium
-97.1%
Equal in Phosphorus - 43
Contains
more
Calcium
+200%
Contains
more
Iron
+900%
Contains
more
Magnesium
+100%
Contains
more
Potassium
+1574.3%
Contains
more
Zinc
+183.7%
Contains
more
Copper
+1908.7%
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
:
Contains
more
Vitamin B1
+1795%
Contains
more
Vitamin B2
+1046.2%
Contains
more
Vitamin B3
+310%
Contains
more
Folate
+533.3%
Contains
more
Vitamin B5
+236.2%
Contains
more
Vitamin B6
+24%
Contains
more
Vitamin B1
+1795%
Contains
more
Vitamin B2
+1046.2%
Contains
more
Vitamin B3
+310%
Contains
more
Folate
+533.3%
Contains
more
Vitamin B5
+236.2%
Contains
more
Vitamin B6
+24%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+331.2%
Contains
more
Fats
+221.4%
Contains
more
Other
+376.2%
Contains
more
Water
+19.2%
Equal in Carbs - 28.17
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Contains
more
Protein
+331.2%
Contains
more
Fats
+221.4%
Contains
more
Other
+376.2%
Contains
more
Water
+19.2%
Equal in Carbs - 28.17
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+165.9%
Contains
more
Polyunsaturated fat
+128.9%
Contains
less
Saturated Fat
-65.3%
Saturated Fat:
0.222 g
Monounsaturated Fat:
0.234 g
Polyunsaturated fat:
0.174 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.088 g
Polyunsaturated fat:
0.076 g
Contains
more
Monounsaturated Fat
+165.9%
Contains
more
Polyunsaturated fat
+128.9%
Contains
less
Saturated Fat
-65.3%
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.
![]() |
![]() |
||
Lower in Sugar |
![]() |
||
Lower in glycemic index |
![]() |
||
Lower in price |
![]() |
||
Rich in minerals |
![]() |
||
Lower in Sodium |
![]() |
||
Lower in Saturated Fat |
![]() |
||
Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
Opinion |
Net carbs | 28.1g | 27.77g |
![]() |
Protein | 11.6g | 2.69g |
![]() |
Fats | 0.9g | 0.28g |
![]() |
Carbs | 28.1g | 28.17g |
![]() |
Calories | 148kcal | 130kcal |
![]() |
Sugar | 0.05g |
![]() |
|
Fiber | 0.4g |
![]() |
|
Calcium | 30mg | 10mg |
![]() |
Iron | 2mg | 0.2mg |
![]() |
Magnesium | 24mg | 12mg |
![]() |
Phosphorus | 45mg | 43mg |
![]() |
Potassium | 586mg | 35mg |
![]() |
Sodium | 35mg | 1mg |
![]() |
Zinc | 1.39mg | 0.49mg |
![]() |
Copper | 1.386mg | 0.069mg |
![]() |
Vitamin E | 0.04mg |
![]() |
|
Vitamin B1 | 0.379mg | 0.02mg |
![]() |
Vitamin B2 | 0.149mg | 0.013mg |
![]() |
Vitamin B3 | 1.64mg | 0.4mg |
![]() |
Vitamin B5 | 0.116mg | 0.39mg |
![]() |
Vitamin B6 | 0.075mg | 0.093mg |
![]() |
Folate | 19µg | 3µg |
![]() |
Tryptophan | 0.252mg | 0.031mg |
![]() |
Threonine | 0.451mg | 0.096mg |
![]() |
Isoleucine | 0.425mg | 0.116mg |
![]() |
Leucine | 0.64mg | 0.222mg |
![]() |
Lysine | 0.592mg | 0.097mg |
![]() |
Methionine | 0.143mg | 0.063mg |
![]() |
Phenylalanine | 0.451mg | 0.144mg |
![]() |
Valine | 0.599mg | 0.164mg |
![]() |
Histidine | 0.241mg | 0.063mg |
![]() |
Saturated Fat | 0.222g | 0.077g |
![]() |
Monounsaturated Fat | 0.234g | 0.088g |
![]() |
Polyunsaturated fat | 0.174g | 0.076g |
![]() |
Which food is preferable for your diet?


is better in case of low diet
![]() |
![]() |
|
Low Fats diet |
![]() |
|
Low Carbs diet |
![]() |
|
Low Calories diet |
![]() |
|
Low glycemic index diet |
![]() |
Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%

5%

Minerals Daily Need Coverage Score
85%

10%

Comparison summary
Which food is lower in Sugar?

Winged bean is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?

Winged bean is lower in glycemic index (difference - 28)
Which food is cheaper?

Winged bean is cheaper (difference - $0.5)
Which food is richer in minerals?

Winged bean is relatively richer in minerals
Which food contains less Sodium?

Rice contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?

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 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.