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  6. Winged bean vs. Rye

Winged bean vs. Rye — In-Depth Nutrition Comparison

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Differences between winged bean and rye

  • Winged bean has more copper, while rye has more manganese, phosphorus, vitamin B5, selenium, magnesium, vitamin B6, vitamin B3, zinc, and iron.
  • Winged bean's daily need coverage for copper is 113% higher.

The food types used in this comparison are Winged bean tuber, raw and Rye grain.

Infographic

Winged bean vs Rye 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +14.9%
Contains more CopperCopper +277.7%
Contains more MagnesiumMagnesium +358.3%
Contains more IronIron +31.5%
Contains more ZincZinc +90.6%
Contains more PhosphorusPhosphorus +637.8%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +384.4%
Contains more SeleniumSelenium +1885.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Rye
Rye
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin B1Vitamin B1 +19.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +68.5%
Contains more Vitamin B3Vitamin B3 +160.4%
Contains more Vitamin B5Vitamin B5 +1155.2%
Contains more Vitamin B6Vitamin B6 +292%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Rye DV% diff.
Copper 1.386mg 0.367mg 113%
Manganese 0.532mg 2.577mg 89%
Fiber 15.1g 60%
Phosphorus 45mg 332mg 41%
Vitamin B5 0.116mg 1.456mg 27%
Selenium 0.7µg 13.9µg 24%
Magnesium 24mg 110mg 20%
Vitamin B6 0.075mg 0.294mg 17%
Carbs 28.1g 75.86g 16%
Vitamin B3 1.64mg 4.27mg 16%
Zinc 1.39mg 2.65mg 11%
Calories 148kcal 338kcal 10%
Vitamin B2 0.149mg 0.251mg 8%
Iron 2mg 2.63mg 8%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin B1 0.379mg 0.316mg 5%
Vitamin K 5.9µg 5%
Folate 19µg 38µg 5%
Polyunsaturated fat 0.174g 0.767g 4%
Protein 11.6g 10.34g 3%
Potassium 586mg 510mg 2%
Sodium 35mg 2mg 1%
Calcium 30mg 24mg 1%
Fats 0.9g 1.63g 1%
Net carbs 28.1g 60.76g N/A
Sugar 0.98g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.222g 0.197g 0%
Monounsaturated fat 0.234g 0.208g 0%
Tryptophan 0.252mg 0.108mg 0%
Threonine 0.451mg 0.289mg 0%
Isoleucine 0.425mg 0.208mg 0%
Leucine 0.64mg 0.563mg 0%
Lysine 0.592mg 0.286mg 0%
Methionine 0.143mg 0.153mg 0%
Phenylalanine 0.451mg 0.435mg 0%
Valine 0.599mg 0.317mg 0%
Histidine 0.241mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +12.2%
Contains more WaterWater +441.5%
Contains more OtherOther +27.4%
Contains more FatsFats +81.1%
Contains more CarbsCarbs +170%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +12.5%
Contains less Sat. FatSaturated fat -11.3%
Contains more Poly. FatPolyunsaturated fat +340.8%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.