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.
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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
Contains
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Calcium
+200%
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Magnesium
+26.3%
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Potassium
+458.1%
Contains
less
Sodium
-95.6%
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Copper
+911.7%
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Iron
+1603%
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Phosphorus
+71.1%
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Zinc
+446.8%
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Calcium
+200%
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Magnesium
+26.3%
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Potassium
+458.1%
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less
Sodium
-95.6%
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Copper
+911.7%
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Iron
+1603%
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Phosphorus
+71.1%
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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
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+1559.1%
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Vitamin B2
+2497.3%
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Vitamin B3
+1706.1%
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Vitamin B5
+94.8%
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Vitamin B6
+7881.3%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+1559.1%
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Vitamin B2
+2497.3%
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Vitamin B3
+1706.1%
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Vitamin B5
+94.8%
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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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Cholesterol |
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Lower in price |
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Rich in vitamins |
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Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 28.1g | 85.45g |
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Protein | 11.6g | 6.06g |
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Fats | 0.9g | 1.08g |
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Carbs | 28.1g | 86.85g |
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Calories | 148kcal | 378kcal |
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Starch | g | g | |
Fructose | g | 0.26g |
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Sugar | g | 10.35g |
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Fiber | g | 1.4g |
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Calcium | 30mg | 10mg |
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Iron | 2mg | 34.06mg |
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Magnesium | 24mg | 19mg |
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Phosphorus | 45mg | 77mg |
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Potassium | 586mg | 105mg |
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Sodium | 35mg | 795mg |
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Zinc | 1.39mg | 7.6mg |
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Copper | 1.386mg | 0.137mg |
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Vitamin A | 0IU | 2792IU |
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Vitamin E | mg | 0.08mg |
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Vitamin D | 0IU | IU |
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Vitamin D | 0µg | µg |
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Vitamin C | 0mg | 38.5mg |
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Vitamin B1 | 0.379mg | 6.288mg |
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Vitamin B2 | 0.149mg | 3.87mg |
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Vitamin B3 | 1.64mg | 29.62mg |
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Vitamin B5 | 0.116mg | 0.226mg |
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Vitamin B6 | 0.075mg | 5.986mg |
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Folate | 19µg | µg |
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Vitamin B12 | 0µg | µg |
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Vitamin K | µg | 0µg |
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Tryptophan | 0.252mg | 0.066mg |
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Threonine | 0.451mg | 0.241mg |
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Isoleucine | 0.425mg | 0.26mg |
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Leucine | 0.64mg | 0.767mg |
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Lysine | 0.592mg | 0.113mg |
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Methionine | 0.143mg | 0.13mg |
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Phenylalanine | 0.451mg | 0.365mg |
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Valine | 0.599mg | 0.344mg |
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Histidine | 0.241mg | 0.162mg |
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Cholesterol | 0mg | mg |
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Trans Fat | 0g | g |
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Saturated Fat | 0.222g | 0.26g |
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Monounsaturated Fat | 0.234g | 0.204g |
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Polyunsaturated fat | 0.174g | 0.354g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

393

Mineral Summary Score
85

212

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%

36%

Carbohydrates
28%

87%

Fats
4%

5%

Comparison summary
Which food is lower in Sugar?

Winged bean is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?

Winged bean contains less Sodium (difference - 760mg)
Which food is lower in Saturated Fat?

Winged bean is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?

Winged bean is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?

Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?

Cereal is cheaper (difference - $0.5)
Which food is richer in vitamins?

Cereal is relatively richer in vitamins
Which food is richer in minerals?
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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.