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  6. Winged bean vs. Oat

Winged bean vs. Oat — In-Depth Nutrition Comparison

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What are the differences between Winged bean and Oat?

  • Winged bean is higher in Copper, however, Oat is richer in Manganese, Phosphorus, Magnesium, Iron, Vitamin B1, Vitamin B5, Zinc, and Folate.
  • Oat's daily need coverage for Manganese is 191% more.
  • Oat contains 2 times less Copper than Winged bean. Winged bean contains 1.386mg of Copper, while Oat contains 0.626mg.
  • Winged bean has less Saturated Fat.

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

Infographic

Winged bean vs Oat 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
3
:
7
Oat
Oat
Contains more Potassium +36.6%
Contains more Copper +121.4%
Contains more Calcium +80%
Contains more Iron +136%
Contains more Magnesium +637.5%
Contains more Phosphorus +1062.2%
Contains less Sodium -94.3%
Contains more Zinc +185.6%
Contains more Manganese +824.1%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Potassium +36.6%
Contains more Copper +121.4%
Contains more Calcium +80%
Contains more Iron +136%
Contains more Magnesium +637.5%
Contains more Phosphorus +1062.2%
Contains less Sodium -94.3%
Contains more Zinc +185.6%
Contains more Manganese +824.1%

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
2
:
4
Oat
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%
Contains more Folate +194.7%
Equal in Vitamin B2 - 0.139
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%
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin B3 +70.7%
Contains more Vitamin B1 +101.3%
Contains more Vitamin B5 +1062.9%
Contains more Vitamin B6 +58.7%
Contains more Folate +194.7%
Equal in Vitamin B2 - 0.139

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
2
:
3
Oat
Oat
Contains more Water +598.3%
Contains more Other +16.3%
Contains more Protein +45.6%
Contains more Fats +666.7%
Contains more Carbs +135.8%
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
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +598.3%
Contains more Other +16.3%
Contains more Protein +45.6%
Contains more Fats +666.7%
Contains more Carbs +135.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Oat
Oat
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +830.8%
Contains more Polyunsaturated fat +1356.9%
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +830.8%
Contains more Polyunsaturated fat +1356.9%

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 Oat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Oat Opinion
Net carbs 28.1g 55.67g Oat
Protein 11.6g 16.89g Oat
Fats 0.9g 6.9g Oat
Carbs 28.1g 66.27g Oat
Calories 148kcal 389kcal Oat
Fiber 10.6g Oat
Calcium 30mg 54mg Oat
Iron 2mg 4.72mg Oat
Magnesium 24mg 177mg Oat
Phosphorus 45mg 523mg Oat
Potassium 586mg 429mg Winged bean
Sodium 35mg 2mg Oat
Zinc 1.39mg 3.97mg Oat
Copper 1.386mg 0.626mg Winged bean
Manganese 0.532mg 4.916mg Oat
Selenium 0.7µg Winged bean
Vitamin B1 0.379mg 0.763mg Oat
Vitamin B2 0.149mg 0.139mg Winged bean
Vitamin B3 1.64mg 0.961mg Winged bean
Vitamin B5 0.116mg 1.349mg Oat
Vitamin B6 0.075mg 0.119mg Oat
Folate 19µg 56µg Oat
Tryptophan 0.252mg 0.234mg Winged bean
Threonine 0.451mg 0.575mg Oat
Isoleucine 0.425mg 0.694mg Oat
Leucine 0.64mg 1.284mg Oat
Lysine 0.592mg 0.701mg Oat
Methionine 0.143mg 0.312mg Oat
Phenylalanine 0.451mg 0.895mg Oat
Valine 0.599mg 0.937mg Oat
Histidine 0.241mg 0.405mg Oat
Saturated Fat 0.222g 1.217g Winged bean
Monounsaturated Fat 0.234g 2.178g Oat
Polyunsaturated fat 0.174g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Oat
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
33%
Oat
Minerals Daily Need Coverage Score
75%
Winged bean
154%
Oat

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 - 27)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.