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  6. Cereal vs. Winged beans

Cereal vs. Winged beans — In-Depth Nutrition Comparison

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The main differences between Cereal and Winged beans

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C, yet Winged beans is richer in Copper.
  • Daily need coverage for Vitamin B1 from Cereal is 499% higher.
  • Winged beans contains less Sodium.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Cereal vs Winged beans 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.
Cereal
Cereal
3
:
7
Winged beans
Winged beans
Contains more Iron +686.6%
Contains more Zinc +427.8%
Contains more Selenium +117.2%
Contains more Calcium +1320%
Contains more Magnesium +184.2%
Contains more Phosphorus +98.7%
Contains more Potassium +166.7%
Contains less Sodium -98.4%
Contains more Copper +464.2%
Contains more Manganese +51.8%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains more Iron +686.6%
Contains more Zinc +427.8%
Contains more Selenium +117.2%
Contains more Calcium +1320%
Contains more Magnesium +184.2%
Contains more Phosphorus +98.7%
Contains more Potassium +166.7%
Contains less Sodium -98.4%
Contains more Copper +464.2%
Contains more Manganese +51.8%

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.
Cereal
Cereal
9
:
3
Winged beans
Winged beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2031.5%
Contains more Vitamin B2 +2900%
Contains more Vitamin B3 +3468.7%
Contains more Vitamin B5 +44.9%
Contains more Vitamin B6 +12636.2%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Winged beans
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% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2031.5%
Contains more Vitamin B2 +2900%
Contains more Vitamin B3 +3468.7%
Contains more Vitamin B5 +44.9%
Contains more Vitamin B6 +12636.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
:
3
Winged beans
Winged beans
Contains more Carbs +481.3%
Contains more Other +58.2%
Contains more Protein +75.2%
Contains more Fats +440.7%
Contains more Water +1677.5%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Carbs +481.3%
Contains more Other +58.2%
Contains more Protein +75.2%
Contains more Fats +440.7%
Contains more Water +1677.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +955.4%
Contains more Polyunsaturated fat +338.1%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +955.4%
Contains more Polyunsaturated fat +338.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Winged beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cereal Winged beans Opinion
Net carbs 85.45g 14.94g Cereal
Protein 6.06g 10.62g Winged beans
Fats 1.08g 5.84g Winged beans
Carbs 86.85g 14.94g Cereal
Calories 378kcal 147kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g Winged beans
Fiber 1.4g Cereal
Calcium 10mg 142mg Winged beans
Iron 34.06mg 4.33mg Cereal
Magnesium 19mg 54mg Winged beans
Phosphorus 77mg 153mg Winged beans
Potassium 105mg 280mg Winged beans
Sodium 795mg 13mg Winged beans
Zinc 7.6mg 1.44mg Cereal
Copper 0.137mg 0.773mg Winged beans
Manganese 0.79mg 1.199mg Winged beans
Selenium 6.3µg 2.9µg Cereal
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg Cereal
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.295mg Cereal
Vitamin B2 3.87mg 0.129mg Cereal
Vitamin B3 29.62mg 0.83mg Cereal
Vitamin B5 0.226mg 0.156mg Cereal
Vitamin B6 5.986mg 0.047mg Cereal
Folate 10µg Winged beans
Tryptophan 0.066mg 0.233mg Winged beans
Threonine 0.241mg 0.36mg Winged beans
Isoleucine 0.26mg 0.448mg Winged beans
Leucine 0.767mg 0.762mg Cereal
Lysine 0.113mg 0.652mg Winged beans
Methionine 0.13mg 0.109mg Cereal
Phenylalanine 0.365mg 0.436mg Winged beans
Valine 0.344mg 0.467mg Winged beans
Histidine 0.162mg 0.241mg Winged beans
Saturated Fat 0.26g 0.825g Cereal
Monounsaturated Fat 0.204g 2.153g Winged beans
Polyunsaturated fat 0.354g 1.551g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Winged beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
393%
Cereal
12%
Winged beans
Minerals Daily Need Coverage Score
183%
Cereal
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 782mg)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.565g)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.