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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.

Infographic

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 Magnesium +380%
Contains more Phosphorus +200%
Contains more Potassium +3562.5%
Contains more Zinc +969.2%
Contains more Copper +3365%
Contains more Calcium +190%
Contains more Iron +87%
Contains less Sodium -82.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +380%
Contains more Phosphorus +200%
Contains more Potassium +3562.5%
Contains more Zinc +969.2%
Contains more Copper +3365%
Contains more Calcium +190%
Contains more Iron +87%
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 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 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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%

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

All nutrients comparison - raw data values

Nutrient Winged bean Porridge Opinion
Net carbs 28.1g 10.02g Winged bean
Protein 11.6g 1.44g Winged bean
Fats 0.9g 0.21g Winged bean
Carbs 28.1g 10.52g Winged bean
Calories 148kcal 50kcal Winged bean
Starch g g
Fructose g g
Sugar g 0.03g Winged bean
Fiber g 0.5g Porridge
Calcium 30mg 87mg Porridge
Iron 2mg 3.74mg Porridge
Magnesium 24mg 5mg Winged bean
Phosphorus 45mg 15mg Winged bean
Potassium 586mg 16mg Winged bean
Sodium 35mg 6mg Porridge
Zinc 1.39mg 0.13mg Winged bean
Copper 1.386mg 0.04mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.055mg Winged bean
Vitamin B2 0.149mg 0.025mg Winged bean
Vitamin B3 1.64mg 0.52mg Winged bean
Vitamin B5 0.116mg 0.071mg Winged bean
Vitamin B6 0.075mg 0.013mg Winged bean
Folate 19µg 12µg Winged bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
Tryptophan 0.252mg 0.02mg Winged bean
Threonine 0.451mg 0.045mg Winged bean
Isoleucine 0.425mg 0.063mg Winged bean
Leucine 0.64mg 0.11mg Winged bean
Lysine 0.592mg 0.037mg Winged bean
Methionine 0.143mg 0.027mg Winged bean
Phenylalanine 0.451mg 0.078mg Winged bean
Valine 0.599mg 0.07mg Winged bean
Histidine 0.241mg 0.033mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 0.222g 0.033g Porridge
Monounsaturated Fat 0.234g 0.028g Winged bean
Polyunsaturated fat 0.174g 0.114g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Porridge
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
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

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)

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.