Winged bean vs. Wheat — In-Depth Nutrition Comparison
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A recap on the 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.
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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% |
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% |
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% |