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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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Magnesium - 26
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
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%
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 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%
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%

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

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 g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 0.46g Winged bean
Fiber g 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
Vitamin A 0IU 433IU Oatmeal
Vitamin E mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
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

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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
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

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.

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.