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Oatmeal vs Winged bean - In-Depth Nutrition Comparison

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Important differences between Oatmeal and Winged bean

  • Oatmeal has more Iron, Vitamin B6, Vitamin A RAE, Vitamin B3, Selenium, and Folate, however Winged bean has more Copper, Potassium, Vitamin B1, and Zinc.
  • Winged bean's daily need coverage for Copper is 147% more.
  • Oatmeal has 10000000 times more Vitamin A RAE than Winged bean. Oatmeal has 130µg of Vitamin A RAE, while Winged bean has 0µg.

The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Winged bean tuber, raw.

Infographic

Oatmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +166.7%
Contains more Iron +198%
Contains more Phosphorus +71.1%
Contains more Potassium +860.7%
Contains less Sodium -28.6%
Contains more Zinc +124.2%
Contains more Copper +2000%
Equal in Magnesium - 24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +166.7%
Contains more Iron +198%
Contains more Phosphorus +71.1%
Contains more Potassium +860.7%
Contains less Sodium -28.6%
Contains more Zinc +124.2%
Contains more Copper +2000%
Equal in Magnesium - 24

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +44.3%
Contains more Vitamin B3 +84.5%
Contains more Vitamin B5 +173.3%
Contains more Vitamin B6 +286.7%
Contains more Folate +131.6%
Contains more Vitamin B1 +45.8%
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%
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 B2 +44.3%
Contains more Vitamin B3 +84.5%
Contains more Vitamin B5 +173.3%
Contains more Vitamin B6 +286.7%
Contains more Folate +131.6%
Contains more Vitamin B1 +45.8%

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.
Oatmeal Winged bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Winged bean Opinion
Net carbs 9.97g 28.1g Winged bean
Protein 2.37g 11.6g Winged bean
Fats 1.36g 0.9g Oatmeal
Carbs 11.67g 28.1g Winged bean
Calories 68kcal 148kcal Winged bean
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g g Winged bean
Fiber 1.7g g Oatmeal
Calcium 80mg 30mg Oatmeal
Iron 5.96mg 2mg Oatmeal
Magnesium 26mg 24mg Oatmeal
Phosphorus 77mg 45mg Oatmeal
Potassium 61mg 586mg Winged bean
Sodium 49mg 35mg Winged bean
Zinc 0.62mg 1.39mg Winged bean
Copper 0.066mg 1.386mg Winged bean
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 0.379mg Winged bean
Vitamin B2 0.215mg 0.149mg Oatmeal
Vitamin B3 3.025mg 1.64mg Oatmeal
Vitamin B5 0.317mg 0.116mg Oatmeal
Vitamin B6 0.29mg 0.075mg Oatmeal
Folate 44µg 19µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg µg Oatmeal
Tryptophan 0.04mg 0.252mg Winged bean
Threonine 0.083mg 0.451mg Winged bean
Isoleucine 0.105mg 0.425mg Winged bean
Leucine 0.2mg 0.64mg Winged bean
Lysine 0.135mg 0.592mg Winged bean
Methionine 0.04mg 0.143mg Winged bean
Phenylalanine 0.13mg 0.451mg Winged bean
Valine 0.151mg 0.599mg Winged bean
Histidine 0.057mg 0.241mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Winged bean
Saturated Fat 0.226g 0.222g Winged bean
Monounsaturated Fat 0.391g 0.234g Oatmeal
Polyunsaturated fat 0.426g 0.174g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27
Oatmeal
17
Winged bean
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
70%
Winged bean
Carbohydrates
12%
Oatmeal
28%
Winged bean
Fats
6%
Oatmeal
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 47)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.5)
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 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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. 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.