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  6. Winged bean vs. Cereal

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, zinc, vitamin A, 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.
  • Winged bean has a lower glycemic index (32) than cereal (69).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Cereal
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +26.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +458.1%
Contains more CopperCopper +911.7%
Contains less SodiumSodium -95.6%
Contains more IronIron +1603%
Contains more ZincZinc +446.8%
Contains more PhosphorusPhosphorus +71.1%
Contains more ManganeseManganese +48.5%
Contains more SeleniumSelenium +800%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Cereal
Cereal
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1559.1%
Contains more Vitamin B2Vitamin B2 +2497.3%
Contains more Vitamin B3Vitamin B3 +1706.1%
Contains more Vitamin B5Vitamin B5 +94.8%
Contains more Vitamin B6Vitamin B6 +7881.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Cereal DV% diff.
Vitamin B1 0.379mg 6.288mg 492%
Vitamin B6 0.075mg 5.986mg 455%
Iron 2mg 34.06mg 401%
Vitamin B2 0.149mg 3.87mg 286%
Vitamin B3 1.64mg 29.62mg 175%
Copper 1.386mg 0.137mg 139%
Vitamin A 0µg 814µg 90%
Zinc 1.39mg 7.6mg 56%
Vitamin C 0mg 38.5mg 43%
Sodium 35mg 795mg 33%
Carbs 28.1g 86.85g 20%
Potassium 586mg 105mg 14%
Calories 148kcal 378kcal 12%
Protein 11.6g 6.06g 11%
Manganese 0.532mg 0.79mg 11%
Selenium 0.7µg 6.3µg 10%
Fiber 1.4g 6%
Phosphorus 45mg 77mg 5%
Folate 19µg 5%
Calcium 30mg 10mg 2%
Vitamin B5 0.116mg 0.226mg 2%
Polyunsaturated fat 0.174g 0.354g 1%
Magnesium 24mg 19mg 1%
Vitamin E 0.08mg 1%
Fats 0.9g 1.08g 0%
Net carbs 28.1g 85.45g N/A
Sugar 10.35g N/A
Saturated fat 0.222g 0.26g 0%
Monounsaturated fat 0.234g 0.204g 0%
Tryptophan 0.252mg 0.066mg 0%
Threonine 0.451mg 0.241mg 0%
Isoleucine 0.425mg 0.26mg 0%
Leucine 0.64mg 0.767mg 0%
Lysine 0.592mg 0.113mg 0%
Methionine 0.143mg 0.13mg 0%
Phenylalanine 0.451mg 0.365mg 0%
Valine 0.599mg 0.344mg 0%
Histidine 0.241mg 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Cereal
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +91.4%
Contains more WaterWater +1418.5%
Contains more FatsFats +20%
Contains more CarbsCarbs +209.1%
Contains more OtherOther +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -14.6%
Contains more Mono. FatMonounsaturated fat +14.7%
Contains more Poly. FatPolyunsaturated fat +103.4%

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 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.