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, zinc, vitamin A, and vitamin C, yet winged beans is richer in copper.
- Daily need coverage for vitamin B1 for cereal is 499% higher.
- Winged beans contains less sodium.
- Winged beans has a lower glycemic index than cereal.
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.
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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.
| Contains more IronIron | +686.6% |
| Contains more ZincZinc | +427.8% |
| Contains more SeleniumSelenium | +117.2% |
| Contains more MagnesiumMagnesium | +184.2% |
| Contains more CalciumCalcium | +1320% |
| Contains more PotassiumPotassium | +166.7% |
| Contains more CopperCopper | +464.2% |
| Contains more PhosphorusPhosphorus | +98.7% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2031.5% |
| Contains more Vitamin B2Vitamin B2 | +2900% |
| Contains more Vitamin B3Vitamin B3 | +3468.7% |
| Contains more Vitamin B5Vitamin B5 | +44.9% |
| Contains more Vitamin B6Vitamin B6 | +12636.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.295mg | 499% |
| Vitamin B6 | 5.986mg | 0.047mg | 457% |
| Iron | 34.06mg | 4.33mg | 372% |
| Vitamin B2 | 3.87mg | 0.129mg | 288% |
| Vitamin B3 | 29.62mg | 0.83mg | 180% |
| Vitamin A | 814µg | 0µg | 90% |
| Copper | 0.137mg | 0.773mg | 71% |
| Zinc | 7.6mg | 1.44mg | 56% |
| Vitamin C | 38.5mg | 0mg | 43% |
| Sodium | 795mg | 13mg | 34% |
| Carbs | 86.85g | 14.94g | 24% |
| Manganese | 0.79mg | 1.199mg | 18% |
| Calcium | 10mg | 142mg | 13% |
| Calories | 378kcal | 147kcal | 12% |
| Phosphorus | 77mg | 153mg | 11% |
| Protein | 6.06g | 10.62g | 9% |
| Magnesium | 19mg | 54mg | 8% |
| Polyunsaturated fat | 0.354g | 1.551g | 8% |
| Fats | 1.08g | 5.84g | 7% |
| Selenium | 6.3µg | 2.9µg | 6% |
| Fiber | 1.4g | 6% | |
| Potassium | 105mg | 280mg | 5% |
| Monounsaturated fat | 0.204g | 2.153g | 5% |
| Folate | 10µg | 3% | |
| Saturated fat | 0.26g | 0.825g | 3% |
| Vitamin E | 0.08mg | 1% | |
| Vitamin B5 | 0.226mg | 0.156mg | 1% |
| Net carbs | 85.45g | 14.94g | N/A |
| Sugar | 10.35g | N/A | |
| Tryptophan | 0.066mg | 0.233mg | 0% |
| Threonine | 0.241mg | 0.36mg | 0% |
| Isoleucine | 0.26mg | 0.448mg | 0% |
| Leucine | 0.767mg | 0.762mg | 0% |
| Lysine | 0.113mg | 0.652mg | 0% |
| Methionine | 0.13mg | 0.109mg | 0% |
| Phenylalanine | 0.365mg | 0.436mg | 0% |
| Valine | 0.344mg | 0.467mg | 0% |
| Histidine | 0.162mg | 0.241mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
| Contains more CarbsCarbs | +481.3% |
| Contains more OtherOther | +58.2% |
| Contains more ProteinProtein | +75.2% |
| Contains more FatsFats | +440.7% |
| Contains more WaterWater | +1677.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
Saturated fat:
Sat. Fat
0.825 g
Monounsaturated fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
| Contains less Sat. FatSaturated fat | -68.5% |
| Contains more Mono. FatMonounsaturated fat | +955.4% |
| Contains more Poly. FatPolyunsaturated fat | +338.1% |
