Oats vs. Winged beans — In-Depth Nutrition Comparison

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The main differences between oats and winged beans

Oats are richer in manganese, phosphorus, vitamin B1, magnesium, vitamin B5, zinc, folate, and vitamin B6, yet winged beans is richer in copper and calcium.
Daily need coverage for manganese for oats is 162% higher.
Oats contain 9 times more vitamin B5 than winged beans. Oats contain 1.349mg of vitamin B5, while winged beans contains 0.156mg.
Winged beans has a lower glycemic index than oats.

Food types used in this article are Oats and Winged beans, mature seeds, cooked, boiled, without salt.

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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.

Oats

Winged beans

Contains more MagnesiumMagnesium	+227.8%
Contains more PotassiumPotassium	+53.2%
Contains more ZincZinc	+175.7%
Contains more PhosphorusPhosphorus	+241.8%
Contains less SodiumSodium	-84.6%
Contains more ManganeseManganese	+310%

Contains more CalciumCalcium	+163%
Contains more CopperCopper	+23.5%

~equal in Iron ~4.33mg

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.

Oats

Winged beans

Contains more Vitamin B1Vitamin B1	+158.6%
Contains more Vitamin B3Vitamin B3	+15.8%
Contains more Vitamin B5Vitamin B5	+764.7%
Contains more Vitamin B6Vitamin B6	+153.2%
Contains more FolateFolate	+460%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.129mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	1.199mg	162%
Phosphorus	523mg	153mg	53%
Fiber	10.6g		42%
Vitamin B1	0.763mg	0.295mg	39%
Magnesium	177mg	54mg	29%
Vitamin B5	1.349mg	0.156mg	24%
Zinc	3.97mg	1.44mg	23%
Carbs	66.27g	14.94g	17%
Copper	0.626mg	0.773mg	16%
Protein	16.89g	10.62g	13%
Folate	56µg	10µg	12%
Calories	389kcal	147kcal	12%
Calcium	54mg	142mg	9%
Polyunsaturated fat	2.535g	1.551g	7%
Vitamin B6	0.119mg	0.047mg	6%
Iron	4.72mg	4.33mg	5%
Selenium		2.9µg	5%
Potassium	429mg	280mg	4%
Saturated fat	1.217g	0.825g	2%
Fats	6.9g	5.84g	2%
Vitamin B2	0.139mg	0.129mg	1%
Vitamin B3	0.961mg	0.83mg	1%
Net carbs	55.67g	14.94g	N/A
Sodium	2mg	13mg	0%
Monounsaturated fat	2.178g	2.153g	0%
Tryptophan	0.234mg	0.233mg	0%
Threonine	0.575mg	0.36mg	0%
Isoleucine	0.694mg	0.448mg	0%
Leucine	1.284mg	0.762mg	0%
Lysine	0.701mg	0.652mg	0%
Methionine	0.312mg	0.109mg	0%
Phenylalanine	0.895mg	0.436mg	0%
Valine	0.937mg	0.467mg	0%
Histidine	0.405mg	0.241mg	0%