Winged beans vs. Oats — In-Depth Nutrition Comparison

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The main differences between winged beans and oats

Winged beans is richer in copper and calcium, yet oats are richer in manganese, phosphorus, vitamin B1, magnesium, vitamin B5, zinc, folate, and vitamin B6.
Daily need coverage for manganese for oats is 162% higher.
Winged beans contains 3 times more calcium than oats. Winged beans contains 142mg of calcium, while oats contain 54mg.
Winged beans has a lower glycemic index than oats.

Food types used in this article are Winged beans, mature seeds, cooked, boiled, without salt and Oats.

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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

Oats

Contains more CalciumCalcium	+163%
Contains more CopperCopper	+23.5%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+227.8%
Contains more PotassiumPotassium	+53.2%
Contains more ZincZinc	+175.7%
Contains more PhosphorusPhosphorus	+241.8%
Contains less SodiumSodium	-84.6%
Contains more ManganeseManganese	+310%

~equal in Iron ~4.72mg

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

Oats

Contains more Vitamin B1Vitamin B1	+158.6%
Contains more Vitamin B3Vitamin B3	+15.8%
Contains more Vitamin B5Vitamin B5	+764.7%
Contains more Vitamin B6Vitamin B6	+153.2%
Contains more FolateFolate	+460%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.139mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.199mg	4.916mg	162%
Phosphorus	153mg	523mg	53%
Fiber		10.6g	42%
Vitamin B1	0.295mg	0.763mg	39%
Magnesium	54mg	177mg	29%
Vitamin B5	0.156mg	1.349mg	24%
Zinc	1.44mg	3.97mg	23%
Carbs	14.94g	66.27g	17%
Copper	0.773mg	0.626mg	16%
Protein	10.62g	16.89g	13%
Folate	10µg	56µg	12%
Calories	147kcal	389kcal	12%
Calcium	142mg	54mg	9%
Polyunsaturated fat	1.551g	2.535g	7%
Vitamin B6	0.047mg	0.119mg	6%
Iron	4.33mg	4.72mg	5%
Selenium	2.9µg		5%
Potassium	280mg	429mg	4%
Saturated fat	0.825g	1.217g	2%
Fats	5.84g	6.9g	2%
Vitamin B2	0.129mg	0.139mg	1%
Vitamin B3	0.83mg	0.961mg	1%
Net carbs	14.94g	55.67g	N/A
Sodium	13mg	2mg	0%
Monounsaturated fat	2.153g	2.178g	0%
Tryptophan	0.233mg	0.234mg	0%
Threonine	0.36mg	0.575mg	0%
Isoleucine	0.448mg	0.694mg	0%
Leucine	0.762mg	1.284mg	0%
Lysine	0.652mg	0.701mg	0%
Methionine	0.109mg	0.312mg	0%
Phenylalanine	0.436mg	0.895mg	0%
Valine	0.467mg	0.937mg	0%
Histidine	0.241mg	0.405mg	0%