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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 of 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.

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.
Contains more Calcium +900%
Contains more Iron +233.3%
Contains more Potassium +480.2%
Contains more Copper +1045.5%
Contains more Manganese +88.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +82.2%
Contains less Sodium -91.4%
Contains more Selenium +14.3%
Equal in Zinc - 1.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +900%
Contains more Iron +233.3%
Contains more Potassium +480.2%
Contains more Copper +1045.5%
Contains more Manganese +88.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +82.2%
Contains less Sodium -91.4%
Contains more Selenium +14.3%
Equal in Zinc - 1.34

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 B1 +628.8%
Contains more Vitamin B2 +71.3%
Contains more Vitamin B3 +27.4%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +32.8%
Contains more Vitamin B6 +80%
Contains more Folate +36.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +628.8%
Contains more Vitamin B2 +71.3%
Contains more Vitamin B3 +27.4%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +32.8%
Contains more Vitamin B6 +80%
Contains more Folate +36.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +190.7%
Contains more Fats +164.7%
Contains more Carbs +31.7%
Contains more Other +400%
Contains more Water +28.8%
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 Protein +190.7%
Contains more Fats +164.7%
Contains more Carbs +31.7%
Contains more Other +400%
Contains more Water +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +368%
Contains less Saturated Fat -77.9%
Contains more Polyunsaturated fat +22.4%
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +368%
Contains less Saturated Fat -77.9%
Contains more Polyunsaturated fat +22.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Wild rice
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Wild rice Opinion
Net carbs 28.1g 19.54g Winged bean
Protein 11.6g 3.99g Winged bean
Fats 0.9g 0.34g Winged bean
Carbs 28.1g 21.34g Winged bean
Calories 148kcal 101kcal Winged bean
Fructose 0.2g Wild rice
Sugar 0.73g Winged bean
Fiber 1.8g Wild rice
Calcium 30mg 3mg Winged bean
Iron 2mg 0.6mg Winged bean
Magnesium 24mg 32mg Wild rice
Phosphorus 45mg 82mg Wild rice
Potassium 586mg 101mg Winged bean
Sodium 35mg 3mg Wild rice
Zinc 1.39mg 1.34mg Winged bean
Copper 1.386mg 0.121mg Winged bean
Manganese 0.532mg 0.282mg Winged bean
Selenium 0.7µg 0.8µg Wild rice
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.379mg 0.052mg Winged bean
Vitamin B2 0.149mg 0.087mg Winged bean
Vitamin B3 1.64mg 1.287mg Winged bean
Vitamin B5 0.116mg 0.154mg Wild rice
Vitamin B6 0.075mg 0.135mg Wild rice
Folate 19µg 26µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.252mg 0.049mg Winged bean
Threonine 0.451mg 0.127mg Winged bean
Isoleucine 0.425mg 0.167mg Winged bean
Leucine 0.64mg 0.276mg Winged bean
Lysine 0.592mg 0.17mg Winged bean
Methionine 0.143mg 0.119mg Winged bean
Phenylalanine 0.451mg 0.195mg Winged bean
Valine 0.599mg 0.232mg Winged bean
Histidine 0.241mg 0.104mg Winged bean
Saturated Fat 0.222g 0.049g Wild rice
Monounsaturated Fat 0.234g 0.05g Winged bean
Polyunsaturated fat 0.174g 0.213g 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

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
17%
Winged bean
10%
Wild rice
Minerals Daily Need Coverage Score
75%
Winged bean
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.173g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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.