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, iron, potassium, vitamin B2, zinc, and vitamin B3, yet rice is richer in selenium and vitamin B5.
- Daily need coverage for copper for 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.
- 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, unenriched, cooked without salt.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more MagnesiumMagnesium | +100% |
Contains more CalciumCalcium | +200% |
Contains more PotassiumPotassium | +1574.3% |
Contains more IronIron | +900% |
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% |
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.
Contains more Vitamin B1Vitamin B1 | +1795% |
Contains more Vitamin B2Vitamin B2 | +1046.2% |
Contains more Vitamin B3Vitamin B3 | +310% |
Contains more FolateFolate | +533.3% |
Contains more Vitamin B5Vitamin B5 | +236.2% |
Contains more Vitamin B6Vitamin B6 | +24% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Copper | 1.386mg | 0.069mg | 146% |
Vitamin B1 | 0.379mg | 0.02mg | 30% |
Iron | 2mg | 0.2mg | 23% |
Protein | 11.6g | 2.69g | 18% |
Potassium | 586mg | 35mg | 16% |
Selenium | 0.7µg | 7.5µg | 12% |
Vitamin B2 | 0.149mg | 0.013mg | 10% |
Vitamin B3 | 1.64mg | 0.4mg | 8% |
Zinc | 1.39mg | 0.49mg | 8% |
Vitamin B5 | 0.116mg | 0.39mg | 5% |
Folate | 19µg | 3µg | 4% |
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 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
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 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
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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% |