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Winged bean vs Porridge - In-Depth Nutrition Comparison

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Important differences between Winged bean and Porridge

  • Winged bean has more Copper, Vitamin B1, Potassium, Zinc, Vitamin B2, and Vitamin B3, however Porridge has more Manganese, Iron, and Calcium.
  • Winged bean's daily need coverage for Copper is 150% more.
  • Winged bean has 37 times more Potassium than Porridge. Winged bean has 586mg of Potassium, while Porridge has 16mg.

The food varieties used in the comparison are Winged bean tuber, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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Winged bean vs Porridge 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 +3562.5%
Contains more Magnesium +380%
Contains more Copper +3365%
Contains more Zinc +969.2%
Contains more Phosphorus +200%
Contains more Iron +87%
Contains more Calcium +190%
Contains less Sodium -82.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +3562.5%
Contains more Magnesium +380%
Contains more Copper +3365%
Contains more Zinc +969.2%
Contains more Phosphorus +200%
Contains more Iron +87%
Contains more Calcium +190%
Contains less Sodium -82.9%

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 +589.1%
Contains more Vitamin B2 +496%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +63.4%
Contains more Vitamin B6 +476.9%
Contains more Folate +58.3%
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% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin B1 +589.1%
Contains more Vitamin B2 +496%
Contains more Vitamin B3 +215.4%
Contains more Vitamin B5 +63.4%
Contains more Vitamin B6 +476.9%
Contains more Folate +58.3%

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
4
Porridge
Mineral Summary Score
85
Winged bean
24
Porridge

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
9%
Porridge
Carbohydrates
28%
Winged bean
11%
Porridge
Fats
4%
Winged bean
1%
Porridge

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 Porridge
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Porridge
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 - 0.03g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food is richer in vitamins?
Winged bean
Winged bean is relatively richer in vitamins
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.189g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Winged bean Porridge Opinion
Calories 148 50 Winged bean
Protein 11.6 1.44 Winged bean
Fats 0.9 0.21 Winged bean
Vitamin C 0 0
Carbs 28.1 10.52 Winged bean
Cholesterol 0 0
Vitamin D 0 0
Iron 2 3.74 Porridge
Calcium 30 87 Porridge
Potassium 586 16 Winged bean
Magnesium 24 5 Winged bean
Sugar 0.03 Winged bean
Fiber 0.5 Porridge
Copper 1.386 0.04 Winged bean
Zinc 1.39 0.13 Winged bean
Starch
Phosphorus 45 15 Winged bean
Sodium 35 6 Porridge
Vitamin A 0 0
Vitamin E 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.379 0.055 Winged bean
Vitamin B2 0.149 0.025 Winged bean
Vitamin B3 1.64 0.52 Winged bean
Vitamin B5 0.116 0.071 Winged bean
Vitamin B6 0.075 0.013 Winged bean
Vitamin B12 0 0
Vitamin K 0.1 Porridge
Folate 19 12 Winged bean
Trans Fat 0 Porridge
Saturated Fat 0.222 0.033 Porridge
Monounsaturated Fat 0.234 0.028 Winged bean
Polyunsaturated fat 0.174 0.114 Winged bean
Tryptophan 0.252 0.02 Winged bean
Threonine 0.451 0.045 Winged bean
Isoleucine 0.425 0.063 Winged bean
Leucine 0.64 0.11 Winged bean
Lysine 0.592 0.037 Winged bean
Methionine 0.143 0.027 Winged bean
Phenylalanine 0.451 0.078 Winged bean
Valine 0.599 0.07 Winged bean
Histidine 0.241 0.033 Winged bean
Fructose

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.