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
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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 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.
| 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% |
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:
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
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
0.454 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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
34%
Minerals Daily Need Coverage Score
75%
168%
Comparison summary
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 0.232g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 18)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 33mg)
Which food is cheaper?
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)