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Winged bean vs Wheat - In-Depth Nutrition Comparison

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A recap on differences between Winged bean and Wheat

  • Winged bean is higher in Copper, yet Wheat is higher in Selenium, Manganese, Phosphorus, Vitamin B3, Magnesium, Vitamin B6, Zinc, Iron, and Vitamin B5.
  • Wheat covers your daily Selenium needs 161% more than Winged bean.
  • Winged bean contains 3 times more Copper than Wheat . While Winged bean contains 1.386mg of Copper, Wheat contains only 0.553mg.

Food varieties used in this article are Winged bean tuber, raw and Wheat, durum.

Infographic

Winged bean vs Wheat 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
Winged bean
Winged bean
2
:
6
Wheat
Wheat
Contains more Potassium +36%
Contains more Copper +150.6%
Contains more Calcium +13.3%
Contains more Iron +76%
Contains more Magnesium +500%
Contains more Phosphorus +1028.9%
Contains less Sodium -94.3%
Contains more Zinc +199.3%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Potassium +36%
Contains more Copper +150.6%
Contains more Calcium +13.3%
Contains more Iron +76%
Contains more Magnesium +500%
Contains more Phosphorus +1028.9%
Contains less Sodium -94.3%
Contains more Zinc +199.3%

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
Winged bean
Winged bean
1
:
5
Wheat
Wheat
Contains more Vitamin B2 +23.1%
Contains more Vitamin B1 +10.6%
Contains more Vitamin B3 +310.9%
Contains more Vitamin B5 +706%
Contains more Vitamin B6 +458.7%
Contains more Folate +126.3%
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%
Wheat
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% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B1 +10.6%
Contains more Vitamin B3 +310.9%
Contains more Vitamin B5 +706%
Contains more Vitamin B6 +458.7%
Contains more Folate +126.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
2
:
3
Wheat
Wheat
Contains more Water +424.7%
Contains more Other +12.4%
Contains more Protein +17.9%
Contains more Fats +174.4%
Contains more Carbs +153.1%
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
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +424.7%
Contains more Other +12.4%
Contains more Protein +17.9%
Contains more Fats +174.4%
Contains more Carbs +153.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Wheat
Wheat
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +47%
Contains more Polyunsaturated fat +462.1%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +47%
Contains more Polyunsaturated fat +462.1%

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 Wheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winged bean Wheat Opinion
Net carbs 28.1g 71.13g Wheat
Protein 11.6g 13.68g Wheat
Fats 0.9g 2.47g Wheat
Carbs 28.1g 71.13g Wheat
Calories 148kcal 339kcal Wheat
Calcium 30mg 34mg Wheat
Iron 2mg 3.52mg Wheat
Magnesium 24mg 144mg Wheat
Phosphorus 45mg 508mg Wheat
Potassium 586mg 431mg Winged bean
Sodium 35mg 2mg Wheat
Zinc 1.39mg 4.16mg Wheat
Copper 1.386mg 0.553mg Winged bean
Vitamin B1 0.379mg 0.419mg Wheat
Vitamin B2 0.149mg 0.121mg Winged bean
Vitamin B3 1.64mg 6.738mg Wheat
Vitamin B5 0.116mg 0.935mg Wheat
Vitamin B6 0.075mg 0.419mg Wheat
Folate 19µg 43µg Wheat
Tryptophan 0.252mg 0.176mg Winged bean
Threonine 0.451mg 0.366mg Winged bean
Isoleucine 0.425mg 0.533mg Wheat
Leucine 0.64mg 0.934mg Wheat
Lysine 0.592mg 0.303mg Winged bean
Methionine 0.143mg 0.221mg Wheat
Phenylalanine 0.451mg 0.681mg Wheat
Valine 0.599mg 0.594mg Winged bean
Histidine 0.241mg 0.322mg Wheat
Saturated Fat 0.222g 0.454g Winged bean
Monounsaturated Fat 0.234g 0.344g Wheat
Polyunsaturated fat 0.174g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Wheat
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 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%
Winged bean
37%
Wheat
Minerals Daily Need Coverage Score
85%
Winged bean
100%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.232g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 18)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 33mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.