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Porridge vs Winged bean - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +87%
Contains more Calcium +190%
Contains less Sodium -82.9%
Contains more Potassium +3562.5%
Contains more Magnesium +380%
Contains more Copper +3365%
Contains more Zinc +969.2%
Contains more Phosphorus +200%
Contains more Iron +87%
Contains more Calcium +190%
Contains less Sodium -82.9%
Contains more Potassium +3562.5%
Contains more Magnesium +380%
Contains more Copper +3365%
Contains more Zinc +969.2%
Contains more Phosphorus +200%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Folic acid (B9) +∞%
Contains more Vitamin B1 +589.1%
Contains more Vitamin B2 +496%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +63.4%
Contains more Vitamin B6 +476.9%
Contains more Folic acid (B9) +∞%
Contains more Vitamin B1 +589.1%
Contains more Vitamin B2 +496%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +63.4%
Contains more Vitamin B6 +476.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Porridge
12
Winged bean
Mineral Summary Score
13
Porridge
46
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Porridge
70%
Winged bean
Carbohydrates
11%
Porridge
28%
Winged bean
Fats
1%
Porridge
4%
Winged bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Winged bean
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Porridge Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Winged bean
Winged bean contains less Sugars (difference - 0.03g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.189g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Porridge Winged bean Opinion
Calories 50 148 Winged bean
Protein 1.44 11.6 Winged bean
Fats 0.21 0.9 Winged bean
Vitamin C 0 0
Carbs 10.52 28.1 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 2 Porridge
Calcium 87 30 Porridge
Potassium 16 586 Winged bean
Magnesium 5 24 Winged bean
Sugars 0.03 Porridge
Fiber 0.5 Porridge
Copper 0.04 1.386 Winged bean
Zinc 0.13 1.39 Winged bean
Starch
Phosphorus 15 45 Winged bean
Sodium 6 35 Porridge
Vitamin A 0 0
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.055 0.379 Winged bean
Vitamin B2 0.025 0.149 Winged bean
Vitamin B3 0.52 1.64 Winged bean
Vitamin B5 0.071 0.116 Winged bean
Vitamin B6 0.013 0.075 Winged bean
Vitamin B12 0 0
Vitamin K 0.1 Porridge
Folic acid (B9) 8 0 Porridge
Trans Fat 0 Porridge
Saturated Fat 0.033 0.222 Porridge
Monounsaturated Fat 0.028 0.234 Winged bean
Polyunsaturated fat 0.114 0.174 Winged bean
Tryptophan 0.02 0.252 Winged bean
Threonine 0.045 0.451 Winged bean
Isoleucine 0.063 0.425 Winged bean
Leucine 0.11 0.64 Winged bean
Lysine 0.037 0.592 Winged bean
Methionine 0.027 0.143 Winged bean
Phenylalanine 0.078 0.451 Winged bean
Valine 0.07 0.599 Winged bean
Histidine 0.033 0.241 Winged bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.