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Cereal vs Winged bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (difference - 10.35g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 760mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 21)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.5)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Winged bean
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
304
Cereal
12
Winged bean
Mineral Summary Score
111
Cereal
46
Winged bean

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
Cereal
3
:
Contains more Iron +1603%
Contains more Zinc +446.8%
Contains more Phosphorus +71.1%
Contains more Calcium +200%
Contains more Potassium +458.1%
Contains more Magnesium +26.3%
Contains more Copper +911.7%
Contains less Sodium -95.6%
Contains more Iron +1603%
Contains more Zinc +446.8%
Contains more Phosphorus +71.1%
Contains more Calcium +200%
Contains more Potassium +458.1%
Contains more Magnesium +26.3%
Contains more Copper +911.7%
Contains less Sodium -95.6%

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
Cereal
9
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1559.1%
Contains more Vitamin B2 +2497.3%
Contains more Vitamin B3 +1706.1%
Contains more Vitamin B5 +94.8%
Contains more Vitamin B6 +7881.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1559.1%
Contains more Vitamin B2 +2497.3%
Contains more Vitamin B3 +1706.1%
Contains more Vitamin B5 +94.8%
Contains more Vitamin B6 +7881.3%

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 the food
Protein
36%
Cereal
70%
Winged bean
Carbohydrates
87%
Cereal
28%
Winged bean
Fats
5%
Cereal
4%
Winged bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Winged bean Opinion
Calories 378 148 Cereal
Protein 6.06 11.6 Winged bean
Fats 1.08 0.9 Cereal
Vitamin C 38.5 0 Cereal
Carbs 86.85 28.1 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Winged bean
Iron 34.06 2 Cereal
Calcium 10 30 Winged bean
Potassium 105 586 Winged bean
Magnesium 19 24 Winged bean
Sugars 10.35 Cereal
Fiber 1.4 Cereal
Copper 0.137 1.386 Winged bean
Zinc 7.6 1.39 Cereal
Starch
Phosphorus 77 45 Cereal
Sodium 795 35 Winged bean
Vitamin A 2792 0 Cereal
Vitamin E 0.08 Cereal
Vitamin D 0 Winged bean
Vitamin B1 6.288 0.379 Cereal
Vitamin B2 3.87 0.149 Cereal
Vitamin B3 29.62 1.64 Cereal
Vitamin B5 0.226 0.116 Cereal
Vitamin B6 5.986 0.075 Cereal
Vitamin B12 0 Winged bean
Vitamin K 0 Cereal
Folic acid (B9) 0 Winged bean
Trans Fat 0 Cereal
Saturated Fat 0.26 0.222 Winged bean
Monounsaturated Fat 0.204 0.234 Winged bean
Polyunsaturated fat 0.354 0.174 Cereal
Tryptophan 0.066 0.252 Winged bean
Threonine 0.241 0.451 Winged bean
Isoleucine 0.26 0.425 Winged bean
Leucine 0.767 0.64 Cereal
Lysine 0.113 0.592 Winged bean
Methionine 0.13 0.143 Winged bean
Phenylalanine 0.365 0.451 Winged bean
Valine 0.344 0.599 Winged bean
Histidine 0.162 0.241 Winged bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.