Winged beans vs. Cereal — In-Depth Nutrition Comparison

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The main differences between winged beans and cereal

Winged beans is richer in copper, yet cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
Daily need coverage for vitamin B1 for cereal is 499% higher.
Winged beans contains 6 times more copper than cereal. Winged beans contains 0.773mg of copper, while cereal contains 0.137mg.
Winged beans contains less sodium.
Winged beans has a lower glycemic index than cereal.

Food types used in this article are Winged beans, mature seeds, cooked, boiled, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

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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.

Winged beans

Cereal

Contains more MagnesiumMagnesium	+184.2%
Contains more CalciumCalcium	+1320%
Contains more PotassiumPotassium	+166.7%
Contains more CopperCopper	+464.2%
Contains more PhosphorusPhosphorus	+98.7%
Contains less SodiumSodium	-98.4%
Contains more ManganeseManganese	+51.8%

Contains more IronIron	+686.6%
Contains more ZincZinc	+427.8%
Contains more SeleniumSelenium	+117.2%

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.

Winged beans

Cereal

Contains more FolateFolate

+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+2031.5%
Contains more Vitamin B2Vitamin B2	+2900%
Contains more Vitamin B3Vitamin B3	+3468.7%
Contains more Vitamin B5Vitamin B5	+44.9%
Contains more Vitamin B6Vitamin B6	+12636.2%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~0µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.295mg	6.288mg	499%
Vitamin B6	0.047mg	5.986mg	457%
Iron	4.33mg	34.06mg	372%
Vitamin B2	0.129mg	3.87mg	288%
Vitamin B3	0.83mg	29.62mg	180%
Vitamin A	0µg	814µg	90%
Copper	0.773mg	0.137mg	71%
Zinc	1.44mg	7.6mg	56%
Vitamin C	0mg	38.5mg	43%
Sodium	13mg	795mg	34%
Carbs	14.94g	86.85g	24%
Manganese	1.199mg	0.79mg	18%
Calcium	142mg	10mg	13%
Calories	147kcal	378kcal	12%
Phosphorus	153mg	77mg	11%
Protein	10.62g	6.06g	9%
Magnesium	54mg	19mg	8%
Polyunsaturated fat	1.551g	0.354g	8%
Fats	5.84g	1.08g	7%
Selenium	2.9µg	6.3µg	6%
Fiber		1.4g	6%
Potassium	280mg	105mg	5%
Monounsaturated fat	2.153g	0.204g	5%
Folate	10µg		3%
Saturated fat	0.825g	0.26g	3%
Vitamin E		0.08mg	1%
Vitamin B5	0.156mg	0.226mg	1%
Net carbs	14.94g	85.45g	N/A
Sugar		10.35g	N/A
Tryptophan	0.233mg	0.066mg	0%
Threonine	0.36mg	0.241mg	0%
Isoleucine	0.448mg	0.26mg	0%
Leucine	0.762mg	0.767mg	0%
Lysine	0.652mg	0.113mg	0%
Methionine	0.109mg	0.13mg	0%
Phenylalanine	0.436mg	0.365mg	0%
Valine	0.467mg	0.344mg	0%
Histidine	0.241mg	0.162mg	0%
Fructose		0.26g	0%