Winged beans vs. Cereal — In-Depth Nutrition Comparison

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The main differences between winged beans and cereal

Winged beans is richer in copper, yet cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and vitamin C.
Daily need coverage for vitamin B1 for cereal is 499% higher.
Winged beans contains 6 times more copper than cereal. Winged beans contains 0.773mg of copper, while cereal contains 0.137mg.
Winged beans contains less sodium.
Winged beans has a lower glycemic index than cereal.

Food types used in this article are Winged beans, mature seeds, cooked, boiled, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Winged beans

Cereal

Contains more MagnesiumMagnesium	+184.2%
Contains more CalciumCalcium	+1320%
Contains more PotassiumPotassium	+166.7%
Contains more CopperCopper	+464.2%
Contains more PhosphorusPhosphorus	+98.7%
Contains less SodiumSodium	-98.4%
Contains more ManganeseManganese	+51.8%

Contains more IronIron	+686.6%
Contains more ZincZinc	+427.8%
Contains more SeleniumSelenium	+117.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Winged beans

Cereal

Contains more FolateFolate

+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+2031.5%
Contains more Vitamin B2Vitamin B2	+2900%
Contains more Vitamin B3Vitamin B3	+3468.7%
Contains more Vitamin B5Vitamin B5	+44.9%
Contains more Vitamin B6Vitamin B6	+12636.2%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.295mg	6.288mg	499%
Vitamin B6	0.047mg	5.986mg	457%
Iron	4.33mg	34.06mg	372%
Vitamin B2	0.129mg	3.87mg	288%
Vitamin B3	0.83mg	29.62mg	180%
Vitamin A	0µg	814µg	90%
Copper	0.773mg	0.137mg	71%
Zinc	1.44mg	7.6mg	56%
Vitamin C	0mg	38.5mg	43%
Sodium	13mg	795mg	34%
Carbs	14.94g	86.85g	24%
Manganese	1.199mg	0.79mg	18%
Calcium	142mg	10mg	13%
Calories	147kcal	378kcal	12%
Phosphorus	153mg	77mg	11%
Protein	10.62g	6.06g	9%
Magnesium	54mg	19mg	8%
Polyunsaturated fat	1.551g	0.354g	8%
Fats	5.84g	1.08g	7%
Fiber		1.4g	6%
Selenium	2.9µg	6.3µg	6%
Potassium	280mg	105mg	5%
Monounsaturated fat	2.153g	0.204g	5%
Folate	10µg		3%
Saturated fat	0.825g	0.26g	3%
Vitamin E		0.08mg	1%
Vitamin B5	0.156mg	0.226mg	1%
Protein per 100 calories	7.2g	1.6g	N/A
Calories per 10 g protein	138kcal	624kcal	N/A
Weight per 100 calories	68g	26g	N/A
Unsaturated / Saturated Fat ratio	4.5	2.1	N/A
Net carbs	14.94g	85.45g	N/A
Sugar		10.35g	N/A
Tryptophan	0.233mg	0.066mg	0%
Threonine	0.36mg	0.241mg	0%
Isoleucine	0.448mg	0.26mg	0%
Leucine	0.762mg	0.767mg	0%
Lysine	0.652mg	0.113mg	0%
Methionine	0.109mg	0.13mg	0%
Phenylalanine	0.436mg	0.365mg	0%
Valine	0.467mg	0.344mg	0%
Histidine	0.241mg	0.162mg	0%
Fructose		0.26g	0%