Winged beans vs. Oatmeal — In-Depth Nutrition Comparison

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How are winged beans and oatmeal different?

Winged beans is higher in copper, manganese, phosphorus, zinc, and magnesium; however, oatmeal is richer in iron, vitamin B6, vitamin B3, vitamin A, and folate.
Daily need coverage for copper for winged beans is 79% higher.
Winged beans contains 2 times more zinc than oatmeal. While winged beans contains 1.44mg of zinc, oatmeal contains only 0.62mg.
Winged beans has a lower glycemic index (32) than oatmeal (79).

Winged beans, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

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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

Oatmeal

Contains more MagnesiumMagnesium	+107.7%
Contains more CalciumCalcium	+77.5%
Contains more PotassiumPotassium	+359%
Contains more CopperCopper	+1071.2%
Contains more ZincZinc	+132.3%
Contains more PhosphorusPhosphorus	+98.7%
Contains less SodiumSodium	-73.5%
Contains more ManganeseManganese	+114.9%

Contains more IronIron	+37.6%
Contains more SeleniumSelenium	+72.4%

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.

Winged beans

Oatmeal

Contains more Vitamin B1Vitamin B1

+13.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+66.7%
Contains more Vitamin B3Vitamin B3	+264.5%
Contains more Vitamin B5Vitamin B5	+103.2%
Contains more Vitamin B6Vitamin B6	+517%
Contains more FolateFolate	+340%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.773mg	0.066mg	79%
Manganese	1.199mg	0.558mg	28%
Iron	4.33mg	5.96mg	20%
Vitamin B6	0.047mg	0.29mg	19%
Protein	10.62g	2.37g	17%
Vitamin B3	0.83mg	3.025mg	14%
Vitamin A	0µg	130µg	14%
Phosphorus	153mg	77mg	11%
Folate	10µg	44µg	9%
Polyunsaturated fat	1.551g	0.426g	8%
Zinc	1.44mg	0.62mg	7%
Vitamin B2	0.129mg	0.215mg	7%
Fiber		1.7g	7%
Magnesium	54mg	26mg	7%
Fats	5.84g	1.36g	7%
Potassium	280mg	61mg	6%
Calcium	142mg	80mg	6%
Starch		10.37g	4%
Monounsaturated fat	2.153g	0.391g	4%
Selenium	2.9µg	5µg	4%
Calories	147kcal	68kcal	4%
Saturated fat	0.825g	0.226g	3%
Vitamin B1	0.295mg	0.26mg	3%
Vitamin B5	0.156mg	0.317mg	3%
Sodium	13mg	49mg	2%
Choline		4.7mg	1%
Carbs	14.94g	11.67g	1%
Net carbs	14.94g	9.97g	N/A
Sugar		0.46g	N/A
Vitamin E		0.07mg	0%
Vitamin K		0.4µg	0%
Trans fat	0g	0.003g	N/A
Tryptophan	0.233mg	0.04mg	0%
Threonine	0.36mg	0.083mg	0%
Isoleucine	0.448mg	0.105mg	0%
Leucine	0.762mg	0.2mg	0%
Lysine	0.652mg	0.135mg	0%
Methionine	0.109mg	0.04mg	0%
Phenylalanine	0.436mg	0.13mg	0%
Valine	0.467mg	0.151mg	0%
Histidine	0.241mg	0.057mg	0%