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Winged bean vs Cereal - In-Depth Nutrition Comparison

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What are the differences between Winged bean and Cereal?

  • Winged bean is higher in Copper, however Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 492% more.
  • Cereal contains 10 times less Copper than Winged bean. Winged bean contains 1.386mg of Copper, while Cereal contains 0.137mg.
  • Winged bean has less Sodium.

We used Winged bean tuber, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this article.

Infographic

Winged bean vs Cereal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Winged bean
Winged bean
5
:
3
Cereal
Cereal
Contains more Calcium +200%
Contains more Magnesium +26.3%
Contains more Potassium +458.1%
Contains less Sodium -95.6%
Contains more Copper +911.7%
Contains more Iron +1603%
Contains more Phosphorus +71.1%
Contains more Zinc +446.8%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +200%
Contains more Magnesium +26.3%
Contains more Potassium +458.1%
Contains less Sodium -95.6%
Contains more Copper +911.7%
Contains more Iron +1603%
Contains more Phosphorus +71.1%
Contains more Zinc +446.8%

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
Winged bean
Winged bean
3
:
9
Cereal
Cereal
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1559.1%
Contains more Vitamin B2 +2497.3%
Contains more Vitamin B3 +1706.1%
Contains more Vitamin B5 +94.8%
Contains more Vitamin B6 +7881.3%
Winged bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1559.1%
Contains more Vitamin B2 +2497.3%
Contains more Vitamin B3 +1706.1%
Contains more Vitamin B5 +94.8%
Contains more Vitamin B6 +7881.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged bean Cereal Opinion
Net carbs 28.1g 85.45g Cereal
Protein 11.6g 6.06g Winged bean
Fats 0.9g 1.08g Cereal
Carbs 28.1g 86.85g Cereal
Calories 148kcal 378kcal Cereal
Starch g g
Fructose g 0.26g Cereal
Sugar g 10.35g Winged bean
Fiber g 1.4g Cereal
Calcium 30mg 10mg Winged bean
Iron 2mg 34.06mg Cereal
Magnesium 24mg 19mg Winged bean
Phosphorus 45mg 77mg Cereal
Potassium 586mg 105mg Winged bean
Sodium 35mg 795mg Winged bean
Zinc 1.39mg 7.6mg Cereal
Copper 1.386mg 0.137mg Winged bean
Vitamin A 0IU 2792IU Cereal
Vitamin E mg 0.08mg Cereal
Vitamin D 0IU IU Winged bean
Vitamin D 0µg µg Winged bean
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.379mg 6.288mg Cereal
Vitamin B2 0.149mg 3.87mg Cereal
Vitamin B3 1.64mg 29.62mg Cereal
Vitamin B5 0.116mg 0.226mg Cereal
Vitamin B6 0.075mg 5.986mg Cereal
Folate 19µg µg Winged bean
Vitamin B12 0µg µg Winged bean
Vitamin K µg 0µg Cereal
Tryptophan 0.252mg 0.066mg Winged bean
Threonine 0.451mg 0.241mg Winged bean
Isoleucine 0.425mg 0.26mg Winged bean
Leucine 0.64mg 0.767mg Cereal
Lysine 0.592mg 0.113mg Winged bean
Methionine 0.143mg 0.13mg Winged bean
Phenylalanine 0.451mg 0.365mg Winged bean
Valine 0.599mg 0.344mg Winged bean
Histidine 0.241mg 0.162mg Winged bean
Cholesterol 0mg mg Cereal
Trans Fat 0g g Cereal
Saturated Fat 0.222g 0.26g Winged bean
Monounsaturated Fat 0.234g 0.204g Winged bean
Polyunsaturated fat 0.174g 0.354g Cereal

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
393
Cereal
Mineral Summary Score
85
Winged bean
212
Cereal

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 food.
Protein
70%
Winged bean
36%
Cereal
Carbohydrates
28%
Winged bean
87%
Cereal
Fats
4%
Winged bean
5%
Cereal

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 760mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.5)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.