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, 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 a higher glycemic index than winged bean.
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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +166.7% |
| Contains more IronIron | +198% |
| Contains more PhosphorusPhosphorus | +71.1% |
| Contains more SeleniumSelenium | +614.3% |
| Contains more PotassiumPotassium | +860.7% |
| Contains more CopperCopper | +2000% |
| Contains more ZincZinc | +124.2% |
| Contains less SodiumSodium | -28.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +44.3% |
| Contains more Vitamin B3Vitamin B3 | +84.5% |
| Contains more Vitamin B5Vitamin B5 | +173.3% |
| Contains more Vitamin B6Vitamin B6 | +286.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +131.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +45.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more FatsFats | +51.1% |
| Contains more WaterWater | +46.4% |
| Contains more ProteinProtein | +389.5% |
| Contains more CarbsCarbs | +140.8% |
| Contains more OtherOther | +250.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains more Mono. FatMonounsaturated fat | +67.1% |
| Contains more Poly. FatPolyunsaturated fat | +144.8% |
~equal in
Saturated fat
~0.222g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.066mg | 1.386mg | 147% |
| Iron | 5.96mg | 2mg | 50% |
| Protein | 2.37g | 11.6g | 18% |
| Vitamin B6 | 0.29mg | 0.075mg | 17% |
| Potassium | 61mg | 586mg | 15% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B1 | 0.26mg | 0.379mg | 10% |
| Vitamin B3 | 3.025mg | 1.64mg | 9% |
| Selenium | 5µg | 0.7µg | 8% |
| Fiber | 1.7g | 7% | |
| Zinc | 0.62mg | 1.39mg | 7% |
| Folate | 44µg | 19µg | 6% |
| Calcium | 80mg | 30mg | 5% |
| Carbs | 11.67g | 28.1g | 5% |
| Vitamin B2 | 0.215mg | 0.149mg | 5% |
| Phosphorus | 77mg | 45mg | 5% |
| Vitamin B5 | 0.317mg | 0.116mg | 4% |
| Calories | 68kcal | 148kcal | 4% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.426g | 0.174g | 2% |
| Manganese | 0.558mg | 0.532mg | 1% |
| Sodium | 49mg | 35mg | 1% |
| Fats | 1.36g | 0.9g | 1% |
| Choline | 4.7mg | 1% | |
| Net carbs | 9.97g | 28.1g | N/A |
| Magnesium | 26mg | 24mg | 0% |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | 0g | N/A |
| Saturated fat | 0.226g | 0.222g | 0% |
| Monounsaturated fat | 0.391g | 0.234g | 0% |
| Tryptophan | 0.04mg | 0.252mg | 0% |
| Threonine | 0.083mg | 0.451mg | 0% |
| Isoleucine | 0.105mg | 0.425mg | 0% |
| Leucine | 0.2mg | 0.64mg | 0% |
| Lysine | 0.135mg | 0.592mg | 0% |
| Methionine | 0.04mg | 0.143mg | 0% |
| Phenylalanine | 0.13mg | 0.451mg | 0% |
| Valine | 0.151mg | 0.599mg | 0% |
| Histidine | 0.057mg | 0.241mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
15%
Minerals Daily Need Coverage Score
45%
75%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 47)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.5)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)