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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, and Zinc, however Winged bean is richer in Copper, Vitamin A, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 492% more.
  • Winged bean contains 80 times less Vitamin B6 than Cereal. Cereal contains 5.986mg of Vitamin B6, while Winged bean contains 0.075mg.
  • 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.

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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 Zinc +446.8%
Contains more Phosphorus +71.1%
Contains more Calcium +200%
Contains more Potassium +458.1%
Contains more Magnesium +26.3%
Contains more Copper +911.7%
Contains less Sodium -95.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +1603%
Contains more Zinc +446.8%
Contains more Phosphorus +71.1%
Contains more Calcium +200%
Contains more Potassium +458.1%
Contains more Magnesium +26.3%
Contains more Copper +911.7%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
9
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.