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Winged bean vs Oat - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.995g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 8)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.1)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 33mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Winged bean Oat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winged bean Oat
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
12
Winged bean
21
Oat
Mineral Summary Score
46
Winged bean
74
Oat

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
:
6
Oat
Contains more Potassium +36.6%
Contains more Copper +121.4%
Contains more Iron +136%
Contains more Calcium +80%
Contains more Magnesium +637.5%
Contains more Zinc +185.6%
Contains more Phosphorus +1062.2%
Contains less Sodium -94.3%
Contains more Potassium +36.6%
Contains more Copper +121.4%
Contains more Iron +136%
Contains more Calcium +80%
Contains more Magnesium +637.5%
Contains more Zinc +185.6%
Contains more Phosphorus +1062.2%
Contains less Sodium -94.3%

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
:
3
Oat
Contains more Vitamin B3 +70.7%
Contains more Vitamin B1 +101.3%
Contains more Vitamin B5 +1062.9%
Contains more Vitamin B6 +58.7%
Equal in Vitamin B2 - 0.139
Contains more Vitamin B3 +70.7%
Contains more Vitamin B1 +101.3%
Contains more Vitamin B5 +1062.9%
Contains more Vitamin B6 +58.7%
Equal in Vitamin B2 - 0.139

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
70%
Winged bean
101%
Oat
Carbohydrates
28%
Winged bean
66%
Oat
Fats
4%
Winged bean
32%
Oat

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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 Winged bean Oat Opinion
Calories 148 389 Oat
Protein 11.6 16.89 Oat
Fats 0.9 6.9 Oat
Vitamin C 0 0
Carbs 28.1 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 2 4.72 Oat
Calcium 30 54 Oat
Potassium 586 429 Winged bean
Magnesium 24 177 Oat
Sugars
Fiber 10.6 Oat
Copper 1.386 0.626 Winged bean
Zinc 1.39 3.97 Oat
Starch
Phosphorus 45 523 Oat
Sodium 35 2 Oat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.379 0.763 Oat
Vitamin B2 0.149 0.139 Winged bean
Vitamin B3 1.64 0.961 Winged bean
Vitamin B5 0.116 1.349 Oat
Vitamin B6 0.075 0.119 Oat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Oat
Saturated Fat 0.222 1.217 Winged bean
Monounsaturated Fat 0.234 2.178 Oat
Polyunsaturated fat 0.174 2.535 Oat
Tryptophan 0.252 0.234 Winged bean
Threonine 0.451 0.575 Oat
Isoleucine 0.425 0.694 Oat
Leucine 0.64 1.284 Oat
Lysine 0.592 0.701 Oat
Methionine 0.143 0.312 Oat
Phenylalanine 0.451 0.895 Oat
Valine 0.599 0.937 Oat
Histidine 0.241 0.405 Oat
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.