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Buckwheat vs Winged bean - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.519g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 13)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.1)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 34mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Winged bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Buckwheat
12
Winged bean
Mineral Summary Score
71
Buckwheat
46
Winged bean

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 +862.5%
Contains more Zinc +72.7%
Contains more Phosphorus +671.1%
Contains less Sodium -97.1%
Contains more Calcium +66.7%
Contains more Potassium +27.4%
Contains more Copper +26%
Equal in Iron - 2
Contains more Magnesium +862.5%
Contains more Zinc +72.7%
Contains more Phosphorus +671.1%
Contains less Sodium -97.1%
Contains more Calcium +66.7%
Contains more Potassium +27.4%
Contains more Copper +26%
Equal in Iron - 2

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 B2 +185.2%
Contains more Vitamin B3 +328%
Contains more Vitamin B5 +962.9%
Contains more Vitamin B6 +180%
Contains more Vitamin B1 +275.2%
Contains more Vitamin B2 +185.2%
Contains more Vitamin B3 +328%
Contains more Vitamin B5 +962.9%
Contains more Vitamin B6 +180%
Contains more Vitamin B1 +275.2%

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 the food
Protein
80%
Buckwheat
70%
Winged bean
Carbohydrates
72%
Buckwheat
28%
Winged bean
Fats
16%
Buckwheat
4%
Winged bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Winged bean Opinion
Calories 343 148 Buckwheat
Protein 13.25 11.6 Buckwheat
Fats 3.4 0.9 Buckwheat
Vitamin C 0 0
Carbs 71.5 28.1 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 2 Buckwheat
Calcium 18 30 Winged bean
Potassium 460 586 Winged bean
Magnesium 231 24 Buckwheat
Sugars
Fiber 10 Buckwheat
Copper 1.1 1.386 Winged bean
Zinc 2.4 1.39 Buckwheat
Starch
Phosphorus 347 45 Buckwheat
Sodium 1 35 Buckwheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.379 Winged bean
Vitamin B2 0.425 0.149 Buckwheat
Vitamin B3 7.02 1.64 Buckwheat
Vitamin B5 1.233 0.116 Buckwheat
Vitamin B6 0.21 0.075 Buckwheat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.222 Winged bean
Monounsaturated Fat 1.04 0.234 Buckwheat
Polyunsaturated fat 1.039 0.174 Buckwheat
Tryptophan 0.192 0.252 Winged bean
Threonine 0.506 0.451 Buckwheat
Isoleucine 0.498 0.425 Buckwheat
Leucine 0.832 0.64 Buckwheat
Lysine 0.672 0.592 Buckwheat
Methionine 0.172 0.143 Buckwheat
Phenylalanine 0.52 0.451 Buckwheat
Valine 0.678 0.599 Buckwheat
Histidine 0.309 0.241 Buckwheat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.