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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.

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
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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 more Potassium +860.7%
Contains more Copper +2000%
Contains more Zinc +124.2%
Contains less Sodium -28.6%
Contains more Iron +198%
Contains more Calcium +166.7%
Contains more Phosphorus +71.1%
Equal in Magnesium - 26
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +860.7%
Contains more Copper +2000%
Contains more Zinc +124.2%
Contains less Sodium -28.6%
Contains more Iron +198%
Contains more Calcium +166.7%
Contains more Phosphorus +71.1%
Equal in Magnesium - 26

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
:
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%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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%

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
27
Oatmeal
Mineral Summary Score
85
Winged bean
44
Oatmeal

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
14%
Oatmeal
Carbohydrates
28%
Winged bean
12%
Oatmeal
Fats
4%
Winged bean
6%
Oatmeal

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 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Oatmeal
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 - 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 vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Oatmeal Opinion
Calories 148 68 Winged bean
Protein 11.6 2.37 Winged bean
Fats 0.9 1.36 Oatmeal
Vitamin C 0 0
Carbs 28.1 11.67 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2 5.96 Oatmeal
Calcium 30 80 Oatmeal
Potassium 586 61 Winged bean
Magnesium 24 26 Oatmeal
Sugar 0.46 Winged bean
Fiber 1.7 Oatmeal
Copper 1.386 0.066 Winged bean
Zinc 1.39 0.62 Winged bean
Starch 10.37 Oatmeal
Phosphorus 45 77 Oatmeal
Sodium 35 49 Winged bean
Vitamin A 0 433 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.379 0.26 Winged bean
Vitamin B2 0.149 0.215 Oatmeal
Vitamin B3 1.64 3.025 Oatmeal
Vitamin B5 0.116 0.317 Oatmeal
Vitamin B6 0.075 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folate 19 44 Oatmeal
Trans Fat 0 0.003 Winged bean
Saturated Fat 0.222 0.226 Winged bean
Monounsaturated Fat 0.234 0.391 Oatmeal
Polyunsaturated fat 0.174 0.426 Oatmeal
Tryptophan 0.252 0.04 Winged bean
Threonine 0.451 0.083 Winged bean
Isoleucine 0.425 0.105 Winged bean
Leucine 0.64 0.2 Winged bean
Lysine 0.592 0.135 Winged bean
Methionine 0.143 0.04 Winged bean
Phenylalanine 0.451 0.13 Winged bean
Valine 0.599 0.151 Winged bean
Histidine 0.241 0.057 Winged bean
Fructose 0 Oatmeal

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
  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.