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  6. Oat vs. Winged bean

Oat vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between Oat and Winged bean?

  • Oat is higher in Manganese, Phosphorus, Magnesium, Iron, Vitamin B1, Vitamin B5, Zinc, and Folate, however, Winged bean is richer in Copper.
  • Oat's daily need coverage for Manganese is 191% more.
  • Winged bean contains 12 times less Vitamin B5 than Oat. Oat contains 1.349mg of Vitamin B5, while Winged bean contains 0.116mg.
  • Winged bean has less Saturated Fat.

We used Oats and Winged bean tuber, raw types in this article.

Infographic

Oat 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.
Oat
Oat
7
:
3
Winged bean
Winged bean
Contains more Calcium +80%
Contains more Iron +136%
Contains more Magnesium +637.5%
Contains more Phosphorus +1062.2%
Contains less Sodium -94.3%
Contains more Zinc +185.6%
Contains more Manganese +824.1%
Contains more Potassium +36.6%
Contains more Copper +121.4%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
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 +80%
Contains more Iron +136%
Contains more Magnesium +637.5%
Contains more Phosphorus +1062.2%
Contains less Sodium -94.3%
Contains more Zinc +185.6%
Contains more Manganese +824.1%
Contains more Potassium +36.6%
Contains more Copper +121.4%

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.
Oat
Oat
4
:
2
Winged bean
Winged bean
Contains more Vitamin B1 +101.3%
Contains more Vitamin B5 +1062.9%
Contains more Vitamin B6 +58.7%
Contains more Folate +194.7%
Contains more Vitamin B3 +70.7%
Equal in Vitamin B2 - 0.149
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +101.3%
Contains more Vitamin B5 +1062.9%
Contains more Vitamin B6 +58.7%
Contains more Folate +194.7%
Contains more Vitamin B3 +70.7%
Equal in Vitamin B2 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
3
:
2
Winged bean
Winged bean
Contains more Protein +45.6%
Contains more Fats +666.7%
Contains more Carbs +135.8%
Contains more Water +598.3%
Contains more Other +16.3%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 Protein +45.6%
Contains more Fats +666.7%
Contains more Carbs +135.8%
Contains more Water +598.3%
Contains more Other +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +830.8%
Contains more Polyunsaturated fat +1356.9%
Contains less Saturated Fat -81.8%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 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 +830.8%
Contains more Polyunsaturated fat +1356.9%
Contains less Saturated Fat -81.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Winged bean
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Winged bean Opinion
Net carbs 55.67g 28.1g Oat
Protein 16.89g 11.6g Oat
Fats 6.9g 0.9g Oat
Carbs 66.27g 28.1g Oat
Calories 389kcal 148kcal Oat
Fiber 10.6g Oat
Calcium 54mg 30mg Oat
Iron 4.72mg 2mg Oat
Magnesium 177mg 24mg Oat
Phosphorus 523mg 45mg Oat
Potassium 429mg 586mg Winged bean
Sodium 2mg 35mg Oat
Zinc 3.97mg 1.39mg Oat
Copper 0.626mg 1.386mg Winged bean
Manganese 4.916mg 0.532mg Oat
Selenium 0.7µg Winged bean
Vitamin B1 0.763mg 0.379mg Oat
Vitamin B2 0.139mg 0.149mg Winged bean
Vitamin B3 0.961mg 1.64mg Winged bean
Vitamin B5 1.349mg 0.116mg Oat
Vitamin B6 0.119mg 0.075mg Oat
Folate 56µg 19µg Oat
Tryptophan 0.234mg 0.252mg Winged bean
Threonine 0.575mg 0.451mg Oat
Isoleucine 0.694mg 0.425mg Oat
Leucine 1.284mg 0.64mg Oat
Lysine 0.701mg 0.592mg Oat
Methionine 0.312mg 0.143mg Oat
Phenylalanine 0.895mg 0.451mg Oat
Valine 0.937mg 0.599mg Oat
Histidine 0.405mg 0.241mg Oat
Saturated Fat 1.217g 0.222g Winged bean
Monounsaturated Fat 2.178g 0.234g Oat
Polyunsaturated fat 2.535g 0.174g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
17%
Winged bean
Minerals Daily Need Coverage Score
154%
Oat
75%
Winged bean

Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.995g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 27)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $0.1)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 33mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
Which food is richer in vitamins?
?
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

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.