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  6. Winged bean vs. Wild rice raw

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

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What are the differences between Winged bean and Wild rice raw?

  • Winged bean is higher in Copper, and Vitamin B1, however, Wild rice raw 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 raw contains 3 times less Vitamin B1 than Winged bean. Winged bean contains 0.379mg of Vitamin B1, while Wild rice raw contains 0.115mg.

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

Infographic

Winged bean vs Wild rice raw 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.
Winged bean
Winged bean
4
:
6
Wild rice raw
Wild rice raw
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%
Contains more Manganese +149.8%
Contains more Selenium +300%
Equal in Iron - 1.96
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
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%
Contains more Manganese +149.8%
Contains more Selenium +300%
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" charts 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 raw
Wild rice raw
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 raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
2
:
3
Wild rice raw
Wild rice raw
Contains more Water +639.7%
Contains more Other +30.7%
Contains more Protein +27%
Contains more Fats +20%
Contains more Carbs +166.5%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Water +639.7%
Contains more Other +30.7%
Contains more Protein +27%
Contains more Fats +20%
Contains more Carbs +166.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +47.2%
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +288.5%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +47.2%
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +288.5%

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 raw
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 raw Opinion
Net carbs 28.1g 68.7g Wild rice raw
Protein 11.6g 14.73g Wild rice raw
Fats 0.9g 1.08g Wild rice raw
Carbs 28.1g 74.9g Wild rice raw
Calories 148kcal 357kcal Wild rice raw
Sugar 2.5g Winged bean
Fiber 6.2g Wild rice raw
Calcium 30mg 21mg Winged bean
Iron 2mg 1.96mg Winged bean
Magnesium 24mg 177mg Wild rice raw
Phosphorus 45mg 433mg Wild rice raw
Potassium 586mg 427mg Winged bean
Sodium 35mg 7mg Wild rice raw
Zinc 1.39mg 5.96mg Wild rice raw
Copper 1.386mg 0.524mg Winged bean
Manganese 0.532mg 1.329mg Wild rice raw
Selenium 0.7µg 2.8µg Wild rice raw
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin B1 0.379mg 0.115mg Winged bean
Vitamin B2 0.149mg 0.262mg Wild rice raw
Vitamin B3 1.64mg 6.733mg Wild rice raw
Vitamin B5 0.116mg 1.074mg Wild rice raw
Vitamin B6 0.075mg 0.391mg Wild rice raw
Folate 19µg 95µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.252mg 0.179mg Winged bean
Threonine 0.451mg 0.469mg Wild rice raw
Isoleucine 0.425mg 0.618mg Wild rice raw
Leucine 0.64mg 1.018mg Wild rice raw
Lysine 0.592mg 0.629mg Wild rice raw
Methionine 0.143mg 0.438mg Wild rice raw
Phenylalanine 0.451mg 0.721mg Wild rice raw
Valine 0.599mg 0.858mg Wild rice raw
Histidine 0.241mg 0.384mg Wild rice raw
Saturated Fat 0.222g 0.156g Wild rice raw
Monounsaturated Fat 0.234g 0.159g Winged bean
Polyunsaturated fat 0.174g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Wild rice raw
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
39%
Wild rice raw
Minerals Daily Need Coverage Score
75%
Winged bean
96%
Wild rice raw

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 raw
Wild rice raw contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.5)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw 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

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 raw - 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.