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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.
  • The glycemic index of winged bean is lower.

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

Infographic

Winged bean vs Wheat  infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more PotassiumPotassium +36%
Contains more CopperCopper +150.6%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +13.3%
Contains more IronIron +76%
Contains more ZincZinc +199.3%
Contains more PhosphorusPhosphorus +1028.9%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +466.2%
Contains more SeleniumSelenium +12671.4%

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.
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%
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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B1Vitamin B1 +10.6%
Contains more Vitamin B3Vitamin B3 +310.9%
Contains more Vitamin B5Vitamin B5 +706%
Contains more Vitamin B6Vitamin B6 +458.7%
Contains more FolateFolate +126.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
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 WaterWater +424.7%
Contains more OtherOther +12.4%
Contains more ProteinProtein +17.9%
Contains more FatsFats +174.4%
Contains more CarbsCarbs +153.1%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -51.1%
Contains more Mono. FatMonounsaturated fat +47%
Contains more Poly. FatPolyunsaturated fat +462.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Wheat
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Winged bean Wheat DV% diff.
Selenium 0.7µg 89.4µg 161%
Manganese 0.532mg 3.012mg 108%
Copper 1.386mg 0.553mg 93%
Phosphorus 45mg 508mg 66%
Vitamin B3 1.64mg 6.738mg 32%
Magnesium 24mg 144mg 29%
Vitamin B6 0.075mg 0.419mg 26%
Zinc 1.39mg 4.16mg 25%
Iron 2mg 3.52mg 19%
Vitamin B5 0.116mg 0.935mg 16%
Carbs 28.1g 71.13g 14%
Calories 148kcal 339kcal 10%
Folate 19µg 43µg 6%
Potassium 586mg 431mg 5%
Polyunsaturated fat 0.174g 0.978g 5%
Protein 11.6g 13.68g 4%
Vitamin B1 0.379mg 0.419mg 3%
Vitamin B2 0.149mg 0.121mg 2%
Fats 0.9g 2.47g 2%
Sodium 35mg 2mg 1%
Saturated fat 0.222g 0.454g 1%
Net carbs 28.1g 71.13g N/A
Calcium 30mg 34mg 0%
Monounsaturated fat 0.234g 0.344g 0%
Tryptophan 0.252mg 0.176mg 0%
Threonine 0.451mg 0.366mg 0%
Isoleucine 0.425mg 0.533mg 0%
Leucine 0.64mg 0.934mg 0%
Lysine 0.592mg 0.303mg 0%
Methionine 0.143mg 0.221mg 0%
Phenylalanine 0.451mg 0.681mg 0%
Valine 0.599mg 0.594mg 0%
Histidine 0.241mg 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Winged bean
34%
Wheat
Minerals Daily Need Coverage Score
75%
Winged bean
168%
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 minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. 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.