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  6. Oatmeal vs. Winged beans

Oatmeal vs. Winged beans — In-Depth Nutrition Comparison

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How are Oatmeal and Winged beans different?

  • Oatmeal is higher in Iron, Vitamin B6, Vitamin A RAE, Vitamin B3, and Folate, however, Winged beans is richer in Copper, Manganese, Phosphorus, Zinc, and Magnesium.
  • Daily need coverage for Copper from Winged beans is 79% higher.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Winged beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
2
:
8
Winged beans
Winged beans
Contains more Iron +37.6%
Contains more Selenium +72.4%
Contains more Calcium +77.5%
Contains more Magnesium +107.7%
Contains more Phosphorus +98.7%
Contains more Potassium +359%
Contains less Sodium -73.5%
Contains more Zinc +132.3%
Contains more Copper +1071.2%
Contains more Manganese +114.9%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
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 +37.6%
Contains more Selenium +72.4%
Contains more Calcium +77.5%
Contains more Magnesium +107.7%
Contains more Phosphorus +98.7%
Contains more Potassium +359%
Contains less Sodium -73.5%
Contains more Zinc +132.3%
Contains more Copper +1071.2%
Contains more Manganese +114.9%

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.
Oatmeal
Oatmeal
8
:
1
Winged beans
Winged beans
Contains more Vitamin A +∞%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +264.5%
Contains more Vitamin B5 +103.2%
Contains more Vitamin B6 +517%
Contains more Folate +340%
Contains more Vitamin B1 +13.5%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 B2 +66.7%
Contains more Vitamin B3 +264.5%
Contains more Vitamin B5 +103.2%
Contains more Vitamin B6 +517%
Contains more Folate +340%
Contains more Vitamin B1 +13.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
4
Winged beans
Winged beans
Contains more Water +25.1%
Contains more Protein +348.1%
Contains more Fats +329.4%
Contains more Carbs +28%
Contains more Other +147.4%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 Water +25.1%
Contains more Protein +348.1%
Contains more Fats +329.4%
Contains more Carbs +28%
Contains more Other +147.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +450.6%
Contains more Polyunsaturated fat +264.1%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 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 -72.6%
Contains more Monounsaturated Fat +450.6%
Contains more Polyunsaturated fat +264.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Winged beans Opinion
Net carbs 9.97g 14.94g Winged beans
Protein 2.37g 10.62g Winged beans
Fats 1.36g 5.84g Winged beans
Carbs 11.67g 14.94g Winged beans
Calories 68kcal 147kcal Winged beans
Starch 10.37g Oatmeal
Sugar 0.46g Winged beans
Fiber 1.7g Oatmeal
Calcium 80mg 142mg Winged beans
Iron 5.96mg 4.33mg Oatmeal
Magnesium 26mg 54mg Winged beans
Phosphorus 77mg 153mg Winged beans
Potassium 61mg 280mg Winged beans
Sodium 49mg 13mg Winged beans
Zinc 0.62mg 1.44mg Winged beans
Copper 0.066mg 0.773mg Winged beans
Manganese 0.558mg 1.199mg Winged beans
Selenium 5µg 2.9µg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.26mg 0.295mg Winged beans
Vitamin B2 0.215mg 0.129mg Oatmeal
Vitamin B3 3.025mg 0.83mg Oatmeal
Vitamin B5 0.317mg 0.156mg Oatmeal
Vitamin B6 0.29mg 0.047mg Oatmeal
Folate 44µg 10µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.233mg Winged beans
Threonine 0.083mg 0.36mg Winged beans
Isoleucine 0.105mg 0.448mg Winged beans
Leucine 0.2mg 0.762mg Winged beans
Lysine 0.135mg 0.652mg Winged beans
Methionine 0.04mg 0.109mg Winged beans
Phenylalanine 0.13mg 0.436mg Winged beans
Valine 0.151mg 0.467mg Winged beans
Histidine 0.057mg 0.241mg Winged beans
Trans Fat 0.003g 0g Winged beans
Saturated Fat 0.226g 0.825g Oatmeal
Monounsaturated Fat 0.391g 2.153g Winged beans
Polyunsaturated fat 0.426g 1.551g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
12%
Winged beans
Minerals Daily Need Coverage Score
45%
Oatmeal
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.599g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. 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.