Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Winged bean
  5. Compare
  6. Winged bean vs. White bread

Winged bean vs. White bread — In-Depth Nutrition Comparison

Compare

How are winged bean and white bread different?

  • Winged bean has more copper and potassium; however, white bread is richer in selenium, folate, iron, vitamin B3, vitamin B1, calcium, and vitamin B5.
  • Winged bean covers your daily need for copper, 143% more than white bread.
  • Winged bean has 5 times more potassium than white bread. Winged bean has 586mg of potassium, while white bread has 126mg.
  • Winged bean contains less sodium.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of winged bean is 32.

Winged bean tuber, raw and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Winged bean vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +365.1%
Contains more CopperCopper +1272.3%
Contains more ZincZinc +87.8%
Contains less SodiumSodium -92.9%
Contains more CalciumCalcium +380%
Contains more IronIron +80.5%
Contains more PhosphorusPhosphorus +117.8%
Contains more SeleniumSelenium +3042.9%
~equal in Magnesium ~23mg
~equal in Manganese ~0.536mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B2Vitamin B2 +63.1%
Contains more Vitamin B3Vitamin B3 +191.5%
Contains more Vitamin B5Vitamin B5 +362.1%
Contains more Vitamin B6Vitamin B6 +16%
Contains more FolateFolate +484.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean White bread DV% diff.
Copper 1.386mg 0.101mg 143%
Selenium 0.7µg 22µg 39%
Folate 19µg 111µg 23%
Iron 2mg 3.61mg 20%
Sodium 35mg 490mg 20%
Vitamin B3 1.64mg 4.78mg 20%
Starch 37.17g 15%
Potassium 586mg 126mg 14%
Vitamin B1 0.379mg 0.533mg 13%
Calcium 30mg 144mg 11%
Fiber 2.7g 11%
Polyunsaturated fat 0.174g 1.602g 10%
Phosphorus 45mg 98mg 8%
Vitamin B5 0.116mg 0.536mg 8%
Vitamin B2 0.149mg 0.243mg 7%
Carbs 28.1g 49.42g 7%
Protein 11.6g 8.85g 6%
Calories 148kcal 266kcal 6%
Zinc 1.39mg 0.74mg 6%
Fats 0.9g 3.33g 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Saturated fat 0.222g 0.698g 2%
Vitamin B6 0.075mg 0.087mg 1%
Monounsaturated fat 0.234g 0.599g 1%
Vitamin E 0.22mg 1%
Net carbs 28.1g 46.72g N/A
Magnesium 24mg 23mg 0%
Sugar 5.67g N/A
Manganese 0.532mg 0.536mg 0%
Vitamin K 0.2µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +31.1%
Contains more WaterWater +57.6%
Contains more FatsFats +270%
Contains more CarbsCarbs +75.9%
~equal in Other ~1.98g

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +156%
Contains more Poly. FatPolyunsaturated fat +820.7%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.