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  6. Winged bean vs. Oatmeal

Winged bean vs. Oatmeal — In-Depth Nutrition Comparison

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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, 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.
  • Oatmeal has a higher glycemic index than winged bean.

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +860.7%
Contains more CopperCopper +2000%
Contains more ZincZinc +124.2%
Contains less SodiumSodium -28.6%
Contains more CalciumCalcium +166.7%
Contains more IronIron +198%
Contains more PhosphorusPhosphorus +71.1%
Contains more SeleniumSelenium +614.3%
~equal in Magnesium ~26mg
~equal in Manganese ~0.558mg

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%
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin B1Vitamin B1 +45.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +44.3%
Contains more Vitamin B3Vitamin B3 +84.5%
Contains more Vitamin B5Vitamin B5 +173.3%
Contains more Vitamin B6Vitamin B6 +286.7%
Contains more FolateFolate +131.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Oatmeal DV% diff.
Copper 1.386mg 0.066mg 147%
Iron 2mg 5.96mg 50%
Protein 11.6g 2.37g 18%
Vitamin B6 0.075mg 0.29mg 17%
Potassium 586mg 61mg 15%
Vitamin A 0µg 130µg 14%
Vitamin B1 0.379mg 0.26mg 10%
Vitamin B3 1.64mg 3.025mg 9%
Selenium 0.7µg 5µg 8%
Fiber 1.7g 7%
Zinc 1.39mg 0.62mg 7%
Folate 19µg 44µg 6%
Calcium 30mg 80mg 5%
Carbs 28.1g 11.67g 5%
Vitamin B2 0.149mg 0.215mg 5%
Phosphorus 45mg 77mg 5%
Vitamin B5 0.116mg 0.317mg 4%
Calories 148kcal 68kcal 4%
Starch 10.37g 4%
Polyunsaturated fat 0.174g 0.426g 2%
Manganese 0.532mg 0.558mg 1%
Sodium 35mg 49mg 1%
Fats 0.9g 1.36g 1%
Choline 4.7mg 1%
Net carbs 28.1g 9.97g N/A
Magnesium 24mg 26mg 0%
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Saturated fat 0.222g 0.226g 0%
Monounsaturated fat 0.234g 0.391g 0%
Tryptophan 0.252mg 0.04mg 0%
Threonine 0.451mg 0.083mg 0%
Isoleucine 0.425mg 0.105mg 0%
Leucine 0.64mg 0.2mg 0%
Lysine 0.592mg 0.135mg 0%
Methionine 0.143mg 0.04mg 0%
Phenylalanine 0.451mg 0.13mg 0%
Valine 0.599mg 0.151mg 0%
Histidine 0.241mg 0.057mg 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
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 ProteinProtein +389.5%
Contains more CarbsCarbs +140.8%
Contains more OtherOther +250.9%
Contains more FatsFats +51.1%
Contains more WaterWater +46.4%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +67.1%
Contains more Poly. FatPolyunsaturated fat +144.8%
~equal in Saturated fat ~0.226g

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.