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  6. Winged beans vs. Oatmeal

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 A RAE, Vitamin B3, and Folate.
  • Daily need coverage for Copper from 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, 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.

Infographic

Winged beans vs Oatmeal 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.
Winged beans
Winged beans
8
:
2
Oatmeal
Oatmeal
Contains more Calcium +77.5%
Contains more Magnesium +107.7%
Contains more Phosphorus +98.7%
Contains more Potassium +359%
Contains less Sodium -73.5%
Contains more Zinc +132.3%
Contains more Copper +1071.2%
Contains more Manganese +114.9%
Contains more Iron +37.6%
Contains more Selenium +72.4%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +77.5%
Contains more Magnesium +107.7%
Contains more Phosphorus +98.7%
Contains more Potassium +359%
Contains less Sodium -73.5%
Contains more Zinc +132.3%
Contains more Copper +1071.2%
Contains more Manganese +114.9%
Contains more Iron +37.6%
Contains more Selenium +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
Winged beans
1
:
8
Oatmeal
Oatmeal
Contains more Vitamin B1 +13.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +264.5%
Contains more Vitamin B5 +103.2%
Contains more Vitamin B6 +517%
Contains more Folate +340%
Winged beans
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% 74% 30% 16% 10% 11% 8% 0% 0%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B1 +13.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +264.5%
Contains more Vitamin B5 +103.2%
Contains more Vitamin B6 +517%
Contains more Folate +340%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged beans
Winged beans
4
:
1
Oatmeal
Oatmeal
Contains more Protein +348.1%
Contains more Fats +329.4%
Contains more Carbs +28%
Contains more Other +147.4%
Contains more Water +25.1%
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +348.1%
Contains more Fats +329.4%
Contains more Carbs +28%
Contains more Other +147.4%
Contains more Water +25.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged beans
Winged beans
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +450.6%
Contains more Polyunsaturated fat +264.1%
Contains less Saturated Fat -72.6%
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +450.6%
Contains more Polyunsaturated fat +264.1%
Contains less Saturated Fat -72.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged beans Oatmeal Opinion
Net carbs 14.94g 9.97g Winged beans
Protein 10.62g 2.37g Winged beans
Fats 5.84g 1.36g Winged beans
Carbs 14.94g 11.67g Winged beans
Calories 147kcal 68kcal Winged beans
Starch 10.37g Oatmeal
Sugar 0.46g Winged beans
Fiber 1.7g Oatmeal
Calcium 142mg 80mg Winged beans
Iron 4.33mg 5.96mg Oatmeal
Magnesium 54mg 26mg Winged beans
Phosphorus 153mg 77mg Winged beans
Potassium 280mg 61mg Winged beans
Sodium 13mg 49mg Winged beans
Zinc 1.44mg 0.62mg Winged beans
Copper 0.773mg 0.066mg Winged beans
Manganese 1.199mg 0.558mg Winged beans
Selenium 2.9µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.295mg 0.26mg Winged beans
Vitamin B2 0.129mg 0.215mg Oatmeal
Vitamin B3 0.83mg 3.025mg Oatmeal
Vitamin B5 0.156mg 0.317mg Oatmeal
Vitamin B6 0.047mg 0.29mg Oatmeal
Folate 10µg 44µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.233mg 0.04mg Winged beans
Threonine 0.36mg 0.083mg Winged beans
Isoleucine 0.448mg 0.105mg Winged beans
Leucine 0.762mg 0.2mg Winged beans
Lysine 0.652mg 0.135mg Winged beans
Methionine 0.109mg 0.04mg Winged beans
Phenylalanine 0.436mg 0.13mg Winged beans
Valine 0.467mg 0.151mg Winged beans
Histidine 0.241mg 0.057mg Winged beans
Trans Fat 0g 0.003g Winged beans
Saturated Fat 0.825g 0.226g Oatmeal
Monounsaturated Fat 2.153g 0.391g Winged beans
Polyunsaturated fat 1.551g 0.426g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Winged beans
27%
Oatmeal
Minerals Daily Need Coverage Score
80%
Winged beans
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.599g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.