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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, 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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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%
~equal in Magnesium ~24mg
~equal in Manganese ~0.532mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Winged bean 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
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 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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
35% 37% 28%
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

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.