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Winged bean vs Wild rice - In-Depth Nutrition Comparison

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What are the differences between Winged bean and Wild rice?

  • Winged bean is higher in Copper, and Vitamin B1, however Wild rice is richer in Phosphorus, Zinc, Magnesium, Manganese, Vitamin B3, Vitamin B6, Vitamin B5, and Folate.
  • Winged bean's daily need coverage for Copper is 96% more.
  • Wild rice contains 3 times less Vitamin B1 than Winged bean. Winged bean contains 0.379mg of Vitamin B1, while Wild rice contains 0.115mg.

We used Winged bean tuber, raw and Wild rice, raw types in this article.

Infographic

Winged bean vs Wild rice 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
4
:
4
Wild rice
Wild rice
Contains more Calcium +42.9%
Contains more Potassium +37.2%
Contains more Copper +164.5%
Contains more Magnesium +637.5%
Contains more Phosphorus +862.2%
Contains less Sodium -80%
Contains more Zinc +328.8%
Equal in Iron - 1.96
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +42.9%
Contains more Potassium +37.2%
Contains more Copper +164.5%
Contains more Magnesium +637.5%
Contains more Phosphorus +862.2%
Contains less Sodium -80%
Contains more Zinc +328.8%
Equal in Iron - 1.96

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
:
8
Wild rice
Wild rice
Contains more Vitamin B1 +229.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +75.8%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +825.9%
Contains more Vitamin B6 +421.3%
Contains more Folate +400%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B1 +229.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +75.8%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +825.9%
Contains more Vitamin B6 +421.3%
Contains more Folate +400%

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

All nutrients comparison - raw data values

Nutrient Winged bean Wild rice Opinion
Net carbs 28.1g 68.7g Wild rice
Protein 11.6g 14.73g Wild rice
Fats 0.9g 1.08g Wild rice
Carbs 28.1g 74.9g Wild rice
Calories 148kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar g 2.5g Winged bean
Fiber g 6.2g Wild rice
Calcium 30mg 21mg Winged bean
Iron 2mg 1.96mg Winged bean
Magnesium 24mg 177mg Wild rice
Phosphorus 45mg 433mg Wild rice
Potassium 586mg 427mg Winged bean
Sodium 35mg 7mg Wild rice
Zinc 1.39mg 5.96mg Wild rice
Copper 1.386mg 0.524mg Winged bean
Vitamin A 0IU 19IU Wild rice
Vitamin E mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.115mg Winged bean
Vitamin B2 0.149mg 0.262mg Wild rice
Vitamin B3 1.64mg 6.733mg Wild rice
Vitamin B5 0.116mg 1.074mg Wild rice
Vitamin B6 0.075mg 0.391mg Wild rice
Folate 19µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Wild rice
Tryptophan 0.252mg 0.179mg Winged bean
Threonine 0.451mg 0.469mg Wild rice
Isoleucine 0.425mg 0.618mg Wild rice
Leucine 0.64mg 1.018mg Wild rice
Lysine 0.592mg 0.629mg Wild rice
Methionine 0.143mg 0.438mg Wild rice
Phenylalanine 0.451mg 0.721mg Wild rice
Valine 0.599mg 0.858mg Wild rice
Histidine 0.241mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 0.222g 0.156g Wild rice
Monounsaturated Fat 0.234g 0.159g Winged bean
Polyunsaturated fat 0.174g 0.676g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
39
Wild rice
Mineral Summary Score
85
Winged bean
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
88%
Wild rice
Carbohydrates
28%
Winged bean
75%
Wild rice
Fats
4%
Winged bean
5%
Wild rice

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.5)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.