Winged bean vs Wild rice - In-Depth Nutrition Comparison
Compare
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

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
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
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
:
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%
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.
![]() |
![]() |
||
Lower in Sugar |
![]() |
||
Lower in glycemic index |
![]() |
||
Lower in Sodium |
![]() |
||
Lower in Saturated Fat |
![]() |
||
Lower in price |
![]() |
||
Rich in vitamins |
![]() |
||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
Opinion |
Net carbs | 28.1g | 68.7g |
![]() |
Protein | 11.6g | 14.73g |
![]() |
Fats | 0.9g | 1.08g |
![]() |
Carbs | 28.1g | 74.9g |
![]() |
Calories | 148kcal | 357kcal |
![]() |
Starch | g | g | |
Fructose | g | g | |
Sugar | g | 2.5g |
![]() |
Fiber | g | 6.2g |
![]() |
Calcium | 30mg | 21mg |
![]() |
Iron | 2mg | 1.96mg |
![]() |
Magnesium | 24mg | 177mg |
![]() |
Phosphorus | 45mg | 433mg |
![]() |
Potassium | 586mg | 427mg |
![]() |
Sodium | 35mg | 7mg |
![]() |
Zinc | 1.39mg | 5.96mg |
![]() |
Copper | 1.386mg | 0.524mg |
![]() |
Vitamin A | 0IU | 19IU |
![]() |
Vitamin E | mg | 0.82mg |
![]() |
Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0mg | |
Vitamin B1 | 0.379mg | 0.115mg |
![]() |
Vitamin B2 | 0.149mg | 0.262mg |
![]() |
Vitamin B3 | 1.64mg | 6.733mg |
![]() |
Vitamin B5 | 0.116mg | 1.074mg |
![]() |
Vitamin B6 | 0.075mg | 0.391mg |
![]() |
Folate | 19µg | 95µg |
![]() |
Vitamin B12 | 0µg | 0µg | |
Vitamin K | µg | 1.9µg |
![]() |
Tryptophan | 0.252mg | 0.179mg |
![]() |
Threonine | 0.451mg | 0.469mg |
![]() |
Isoleucine | 0.425mg | 0.618mg |
![]() |
Leucine | 0.64mg | 1.018mg |
![]() |
Lysine | 0.592mg | 0.629mg |
![]() |
Methionine | 0.143mg | 0.438mg |
![]() |
Phenylalanine | 0.451mg | 0.721mg |
![]() |
Valine | 0.599mg | 0.858mg |
![]() |
Histidine | 0.241mg | 0.384mg |
![]() |
Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | g |
![]() |
Saturated Fat | 0.222g | 0.156g |
![]() |
Monounsaturated Fat | 0.234g | 0.159g |
![]() |
Polyunsaturated fat | 0.174g | 0.676g |
![]() |
Which food is preferable for your diet?


is better in case of low diet
![]() |
![]() |
|
Low Fats diet |
![]() |
|
Low Carbs diet |
![]() |
|
Low Calories diet |
![]() |
|
Low glycemic index diet |
![]() |
People also compare
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

39

Mineral Summary Score
85

96

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%

88%

Carbohydrates
28%

75%

Fats
4%

5%

Comparison summary
Which food is lower in Sugar?

Winged bean is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?

Winged bean is lower in glycemic index (difference - 25)
Which food contains less Sodium?

Wild rice contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?

Wild rice is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?

Wild rice is cheaper (difference - $0.5)
Which food is richer in vitamins?

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.