Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Winged bean
  5. Compare
  6. Winged bean vs. Oatmeal

Winged bean vs. Oatmeal — In-Depth Nutrition Comparison

Compare

Important differences between Winged bean and Oatmeal

  • Winged bean has more Copper, Potassium, Vitamin B1, and Zinc, however, Oatmeal has more Iron, Vitamin B6, Vitamin A RAE, Vitamin B3, Selenium, and Folate.
  • Winged bean's daily need coverage for Copper is 147% more.
  • Winged bean has 10 times more Potassium than Oatmeal. Winged bean has 586mg of Potassium, while Oatmeal has 61mg.

The food varieties used in the comparison are Winged bean tuber, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Winged bean vs Oatmeal 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.
Winged bean
Winged bean
4
:
6
Oatmeal
Oatmeal
Contains more Potassium +860.7%
Contains less Sodium -28.6%
Contains more Zinc +124.2%
Contains more Copper +2000%
Contains more Calcium +166.7%
Contains more Iron +198%
Contains more Phosphorus +71.1%
Contains more Selenium +614.3%
Equal in Magnesium - 26
Equal in Manganese - 0.558
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Potassium +860.7%
Contains less Sodium -28.6%
Contains more Zinc +124.2%
Contains more Copper +2000%
Contains more Calcium +166.7%
Contains more Iron +198%
Contains more Phosphorus +71.1%
Contains more Selenium +614.3%
Equal in Magnesium - 26
Equal in Manganese - 0.558

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 bean
Winged bean
1
:
8
Oatmeal
Oatmeal
Contains more Vitamin B1 +45.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +44.3%
Contains more Vitamin B3 +84.5%
Contains more Vitamin B5 +173.3%
Contains more Vitamin B6 +286.7%
Contains more Folate +131.6%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B1 +45.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +44.3%
Contains more Vitamin B3 +84.5%
Contains more Vitamin B5 +173.3%
Contains more Vitamin B6 +286.7%
Contains more Folate +131.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
3
:
2
Oatmeal
Oatmeal
Contains more Protein +389.5%
Contains more Carbs +140.8%
Contains more Other +250.9%
Contains more Fats +51.1%
Contains more Water +46.4%
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +389.5%
Contains more Carbs +140.8%
Contains more Other +250.9%
Contains more Fats +51.1%
Contains more Water +46.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged bean
Winged bean
1
:
2
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +67.1%
Contains more Polyunsaturated fat +144.8%
Equal in Saturated Fat - 0.226
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +67.1%
Contains more Polyunsaturated fat +144.8%
Equal in Saturated Fat - 0.226

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Oatmeal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Oatmeal Opinion
Net carbs 28.1g 9.97g Winged bean
Protein 11.6g 2.37g Winged bean
Fats 0.9g 1.36g Oatmeal
Carbs 28.1g 11.67g Winged bean
Calories 148kcal 68kcal Winged bean
Starch 10.37g Oatmeal
Sugar 0.46g Winged bean
Fiber 1.7g Oatmeal
Calcium 30mg 80mg Oatmeal
Iron 2mg 5.96mg Oatmeal
Magnesium 24mg 26mg Oatmeal
Phosphorus 45mg 77mg Oatmeal
Potassium 586mg 61mg Winged bean
Sodium 35mg 49mg Winged bean
Zinc 1.39mg 0.62mg Winged bean
Copper 1.386mg 0.066mg Winged bean
Manganese 0.532mg 0.558mg Oatmeal
Selenium 0.7µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.379mg 0.26mg Winged bean
Vitamin B2 0.149mg 0.215mg Oatmeal
Vitamin B3 1.64mg 3.025mg Oatmeal
Vitamin B5 0.116mg 0.317mg Oatmeal
Vitamin B6 0.075mg 0.29mg Oatmeal
Folate 19µg 44µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.252mg 0.04mg Winged bean
Threonine 0.451mg 0.083mg Winged bean
Isoleucine 0.425mg 0.105mg Winged bean
Leucine 0.64mg 0.2mg Winged bean
Lysine 0.592mg 0.135mg Winged bean
Methionine 0.143mg 0.04mg Winged bean
Phenylalanine 0.451mg 0.13mg Winged bean
Valine 0.599mg 0.151mg Winged bean
Histidine 0.241mg 0.057mg Winged bean
Trans Fat 0g 0.003g Winged bean
Saturated Fat 0.222g 0.226g Winged bean
Monounsaturated Fat 0.234g 0.391g Oatmeal
Polyunsaturated fat 0.174g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Winged bean
27%
Oatmeal
Minerals Daily Need Coverage Score
75%
Winged bean
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 47)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.5)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.