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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, 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
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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" 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 Potassium +458.1%
Contains more Magnesium +26.3%
Contains more Copper +911.7%
Contains less Sodium -95.6%
Contains more Iron +1603%
Contains more Zinc +446.8%
Contains more Phosphorus +71.1%
Winged bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Cereal
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Contains more Calcium +200%
Contains more Potassium +458.1%
Contains more Magnesium +26.3%
Contains more Copper +911.7%
Contains less Sodium -95.6%
Contains more Iron +1603%
Contains more Zinc +446.8%
Contains more Phosphorus +71.1%

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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Cereal
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.