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  6. Oatmeal vs. Winged bean

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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oatmeal
Oatmeal
6
:
4
Winged bean
Winged bean
Contains more Calcium +166.7%
Contains more Iron +198%
Contains more Phosphorus +71.1%
Contains more Selenium +614.3%
Contains more Potassium +860.7%
Contains less Sodium -28.6%
Contains more Zinc +124.2%
Contains more Copper +2000%
Equal in Magnesium - 24
Equal in Manganese - 0.532
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +166.7%
Contains more Iron +198%
Contains more Phosphorus +71.1%
Contains more Selenium +614.3%
Contains more Potassium +860.7%
Contains less Sodium -28.6%
Contains more Zinc +124.2%
Contains more Copper +2000%
Equal in Magnesium - 24
Equal in Manganese - 0.532

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 bean
Winged bean
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%
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 bean
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Winged bean
Winged bean
Contains more Fats +51.1%
Contains more Water +46.4%
Contains more Protein +389.5%
Contains more Carbs +140.8%
Contains more Other +250.9%
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 bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Fats +51.1%
Contains more Water +46.4%
Contains more Protein +389.5%
Contains more Carbs +140.8%
Contains more Other +250.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +67.1%
Contains more Polyunsaturated fat +144.8%
Equal in Saturated Fat - 0.222
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +67.1%
Contains more Polyunsaturated fat +144.8%
Equal in Saturated Fat - 0.222

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 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol 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 Oatmeal
Sugar 0.46g Winged bean
Fiber 1.7g 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
Manganese 0.558mg 0.532mg Oatmeal
Selenium 5µg 0.7µg Oatmeal
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg Oatmeal
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 K 0.4µg 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
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

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
17%
Winged bean
Minerals Daily Need Coverage Score
45%
Oatmeal
75%
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 minerals?
Oatmeal
Oatmeal is relatively richer in minerals
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)

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 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.