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Cereal vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between cereal and winged bean?

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, winged bean is richer in copper.
  • Cereal's daily need coverage for vitamin B1 is 492% more.
  • Winged bean has less sodium.
  • Winged bean has a lower glycemic index (32) than cereal (69).

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Winged bean tuber, raw types in this article.

Infographic

Cereal vs Winged bean 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more IronIron +1603%
Contains more ZincZinc +446.8%
Contains more PhosphorusPhosphorus +71.1%
Contains more ManganeseManganese +48.5%
Contains more SeleniumSelenium +800%
Contains more MagnesiumMagnesium +26.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +458.1%
Contains more CopperCopper +911.7%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1559.1%
Contains more Vitamin B2Vitamin B2 +2497.3%
Contains more Vitamin B3Vitamin B3 +1706.1%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin B6Vitamin B6 +7881.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cereal Winged bean DV% diff.
Vitamin B1 6.288mg 0.379mg 492%
Vitamin B6 5.986mg 0.075mg 455%
Iron 34.06mg 2mg 401%
Vitamin B2 3.87mg 0.149mg 286%
Vitamin B3 29.62mg 1.64mg 175%
Copper 0.137mg 1.386mg 139%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 1.39mg 56%
Vitamin C 38.5mg 0mg 43%
Sodium 795mg 35mg 33%
Carbs 86.85g 28.1g 20%
Potassium 105mg 586mg 14%
Calories 378kcal 148kcal 12%
Protein 6.06g 11.6g 11%
Manganese 0.79mg 0.532mg 11%
Selenium 6.3µg 0.7µg 10%
Fiber 1.4g 6%
Phosphorus 77mg 45mg 5%
Folate 19µg 5%
Calcium 10mg 30mg 2%
Vitamin B5 0.226mg 0.116mg 2%
Polyunsaturated fat 0.354g 0.174g 1%
Magnesium 19mg 24mg 1%
Vitamin E 0.08mg 1%
Fats 1.08g 0.9g 0%
Net carbs 85.45g 28.1g N/A
Sugar 10.35g N/A
Saturated fat 0.26g 0.222g 0%
Monounsaturated fat 0.204g 0.234g 0%
Tryptophan 0.066mg 0.252mg 0%
Threonine 0.241mg 0.451mg 0%
Isoleucine 0.26mg 0.425mg 0%
Leucine 0.767mg 0.64mg 0%
Lysine 0.113mg 0.592mg 0%
Methionine 0.13mg 0.143mg 0%
Phenylalanine 0.365mg 0.451mg 0%
Valine 0.344mg 0.599mg 0%
Histidine 0.162mg 0.241mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +20%
Contains more CarbsCarbs +209.1%
Contains more OtherOther +11.5%
Contains more ProteinProtein +91.4%
Contains more WaterWater +1418.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Poly. FatPolyunsaturated fat +103.4%
Contains less Sat. FatSaturated fat -14.6%
Contains more Mono. FatMonounsaturated fat +14.7%

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

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.