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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, Vitamin A RAE, Zinc, and Vitamin C, however Winged bean is richer in Copper.
  • Cereal's daily need coverage for Vitamin B1 is 492% more.
  • Winged bean contains 10000000 times less Vitamin A RAE than Cereal. Cereal contains 814µg of Vitamin A RAE, while Winged bean contains 0µg.
  • Winged bean has less Sodium.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1603%
Contains more Phosphorus +71.1%
Contains more Zinc +446.8%
Contains more Calcium +200%
Contains more Magnesium +26.3%
Contains more Potassium +458.1%
Contains less Sodium -95.6%
Contains more Copper +911.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Iron +1603%
Contains more Phosphorus +71.1%
Contains more Zinc +446.8%
Contains more Calcium +200%
Contains more Magnesium +26.3%
Contains more Potassium +458.1%
Contains less Sodium -95.6%
Contains more Copper +911.7%

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
Cereal
9
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1559.1%
Contains more Vitamin B2 +2497.3%
Contains more Vitamin B3 +1706.1%
Contains more Vitamin B5 +94.8%
Contains more Vitamin B6 +7881.3%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1559.1%
Contains more Vitamin B2 +2497.3%
Contains more Vitamin B3 +1706.1%
Contains more Vitamin B5 +94.8%
Contains more Vitamin B6 +7881.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Winged bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cereal Winged bean Opinion
Net carbs 85.45g 28.1g Cereal
Protein 6.06g 11.6g Winged bean
Fats 1.08g 0.9g Cereal
Carbs 86.85g 28.1g Cereal
Calories 378kcal 148kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g g Winged bean
Fiber 1.4g g Cereal
Calcium 10mg 30mg Winged bean
Iron 34.06mg 2mg Cereal
Magnesium 19mg 24mg Winged bean
Phosphorus 77mg 45mg Cereal
Potassium 105mg 586mg Winged bean
Sodium 795mg 35mg Winged bean
Zinc 7.6mg 1.39mg Cereal
Copper 0.137mg 1.386mg Winged bean
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg mg Cereal
Vitamin D IU 0IU Winged bean
Vitamin D µg 0µg Winged bean
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.379mg Cereal
Vitamin B2 3.87mg 0.149mg Cereal
Vitamin B3 29.62mg 1.64mg Cereal
Vitamin B5 0.226mg 0.116mg Cereal
Vitamin B6 5.986mg 0.075mg Cereal
Folate µg 19µg Winged bean
Vitamin B12 µg 0µg Winged bean
Vitamin K 0µg µg Cereal
Tryptophan 0.066mg 0.252mg Winged bean
Threonine 0.241mg 0.451mg Winged bean
Isoleucine 0.26mg 0.425mg Winged bean
Leucine 0.767mg 0.64mg Cereal
Lysine 0.113mg 0.592mg Winged bean
Methionine 0.13mg 0.143mg Winged bean
Phenylalanine 0.365mg 0.451mg Winged bean
Valine 0.344mg 0.599mg Winged bean
Histidine 0.162mg 0.241mg Winged bean
Cholesterol mg 0mg Cereal
Trans Fat g 0g Cereal
Saturated Fat 0.26g 0.222g Winged bean
Monounsaturated Fat 0.204g 0.234g Winged bean
Polyunsaturated fat 0.354g 0.174g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
17
Winged bean
Mineral Summary Score
212
Cereal
85
Winged bean

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 food.
Protein
36%
Cereal
70%
Winged bean
Carbohydrates
87%
Cereal
28%
Winged bean
Fats
5%
Cereal
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 760mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.5)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.