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  6. Winged bean vs. Wild rice

Winged bean vs. Wild rice — In-Depth Nutrition Comparison

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How are winged bean and wild rice different?

  • Winged bean has more copper, vitamin B1, iron, potassium, and manganese; however, wild rice is richer in phosphorus.
  • Winged bean covers your daily need for copper, 141% more than wild rice.
  • Winged bean has 10 times more calcium than wild rice. Winged bean has 30mg of calcium, while wild rice has 3mg.
  • Wild rice has a higher glycemic index. The glycemic index of wild rice is 57, while the glycemic index of winged bean is 32.

Winged bean tuber, raw and Wild rice, cooked types were used 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" 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +480.2%
Contains more IronIron +233.3%
Contains more CopperCopper +1045.5%
Contains more ManganeseManganese +88.7%
Contains more MagnesiumMagnesium +33.3%
Contains more PhosphorusPhosphorus +82.2%
Contains less SodiumSodium -91.4%
Contains more SeleniumSelenium +14.3%
~equal in Zinc ~1.34mg

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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin B1Vitamin B1 +628.8%
Contains more Vitamin B2Vitamin B2 +71.3%
Contains more Vitamin B3Vitamin B3 +27.4%
Contains more Vitamin B5Vitamin B5 +32.8%
Contains more Vitamin B6Vitamin B6 +80%
Contains more FolateFolate +36.8%
~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 Wild rice DV% diff.
Copper 1.386mg 0.121mg 141%
Vitamin B1 0.379mg 0.052mg 27%
Iron 2mg 0.6mg 18%
Protein 11.6g 3.99g 15%
Potassium 586mg 101mg 14%
Manganese 0.532mg 0.282mg 11%
Fiber 1.8g 7%
Vitamin B2 0.149mg 0.087mg 5%
Vitamin B6 0.075mg 0.135mg 5%
Phosphorus 45mg 82mg 5%
Calcium 30mg 3mg 3%
Choline 10.2mg 2%
Folate 19µg 26µg 2%
Vitamin B3 1.64mg 1.287mg 2%
Calories 148kcal 101kcal 2%
Vitamin E 0.24mg 2%
Magnesium 24mg 32mg 2%
Carbs 28.1g 21.34g 2%
Sodium 35mg 3mg 1%
Vitamin B5 0.116mg 0.154mg 1%
Fats 0.9g 0.34g 1%
Saturated fat 0.222g 0.049g 1%
Net carbs 28.1g 19.54g N/A
Sugar 0.73g N/A
Zinc 1.39mg 1.34mg 0%
Selenium 0.7µg 0.8µg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.234g 0.05g 0%
Polyunsaturated fat 0.174g 0.213g 0%
Tryptophan 0.252mg 0.049mg 0%
Threonine 0.451mg 0.127mg 0%
Isoleucine 0.425mg 0.167mg 0%
Leucine 0.64mg 0.276mg 0%
Lysine 0.592mg 0.17mg 0%
Methionine 0.143mg 0.119mg 0%
Phenylalanine 0.451mg 0.195mg 0%
Valine 0.599mg 0.232mg 0%
Histidine 0.241mg 0.104mg 0%
Fructose 0.2g 0%

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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +190.7%
Contains more FatsFats +164.7%
Contains more CarbsCarbs +31.7%
Contains more OtherOther +400%
Contains more WaterWater +28.8%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +368%
Contains less Sat. FatSaturated fat -77.9%
Contains more Poly. FatPolyunsaturated fat +22.4%

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.