Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Buckwheat vs. Winged bean — In-Depth Nutrition Comparison

Compare

How are Buckwheat and Winged bean different?

  • Buckwheat is higher in Magnesium, however, Winged bean is richer in Copper, Vitamin B1, Iron, Potassium, Vitamin B2, Zinc, and Manganese.
  • Daily need coverage for Copper from Winged bean is 138% higher.
  • Buckwheat contains 2 times more Magnesium than Winged bean. While Buckwheat contains 51mg of Magnesium, Winged bean contains only 24mg.

Buckwheat groats, roasted, cooked and Winged bean tuber, raw are the varieties used in this article.

Infographic

Buckwheat vs Winged bean 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +112.5%
Contains more Phosphorus +55.6%
Contains less Sodium -88.6%
Contains more Selenium +214.3%
Contains more Calcium +328.6%
Contains more Iron +150%
Contains more Potassium +565.9%
Contains more Zinc +127.9%
Contains more Copper +849.3%
Contains more Manganese +32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Magnesium +112.5%
Contains more Phosphorus +55.6%
Contains less Sodium -88.6%
Contains more Selenium +214.3%
Contains more Calcium +328.6%
Contains more Iron +150%
Contains more Potassium +565.9%
Contains more Zinc +127.9%
Contains more Copper +849.3%
Contains more Manganese +32%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B5 +209.5%
Contains more Vitamin B1 +847.5%
Contains more Vitamin B2 +282.1%
Contains more Vitamin B3 +74.5%
Contains more Folate +35.7%
Equal in Vitamin B6 - 0.075
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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%
Contains more Vitamin B5 +209.5%
Contains more Vitamin B1 +847.5%
Contains more Vitamin B2 +282.1%
Contains more Vitamin B3 +74.5%
Contains more Folate +35.7%
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +31.8%
Contains more Protein +243.2%
Contains more Fats +45.2%
Contains more Carbs +40.9%
Contains more Other +365.1%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Water +31.8%
Contains more Protein +243.2%
Contains more Fats +45.2%
Contains more Carbs +40.9%
Contains more Other +365.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +24.5%
Equal in Polyunsaturated fat - 0.174
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +24.5%
Equal in Polyunsaturated fat - 0.174

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Winged bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Winged bean Opinion
Net carbs 17.24g 28.1g Winged bean
Protein 3.38g 11.6g Winged bean
Fats 0.62g 0.9g Winged bean
Carbs 19.94g 28.1g Winged bean
Calories 92kcal 148kcal Winged bean
Fructose 0.1g Buckwheat
Sugar 0.9g Winged bean
Fiber 2.7g Buckwheat
Calcium 7mg 30mg Winged bean
Iron 0.8mg 2mg Winged bean
Magnesium 51mg 24mg Buckwheat
Phosphorus 70mg 45mg Buckwheat
Potassium 88mg 586mg Winged bean
Sodium 4mg 35mg Buckwheat
Zinc 0.61mg 1.39mg Winged bean
Copper 0.146mg 1.386mg Winged bean
Manganese 0.403mg 0.532mg Winged bean
Selenium 2.2µg 0.7µg Buckwheat
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.04mg 0.379mg Winged bean
Vitamin B2 0.039mg 0.149mg Winged bean
Vitamin B3 0.94mg 1.64mg Winged bean
Vitamin B5 0.359mg 0.116mg Buckwheat
Vitamin B6 0.077mg 0.075mg Buckwheat
Folate 14µg 19µg Winged bean
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.252mg Winged bean
Threonine 0.129mg 0.451mg Winged bean
Isoleucine 0.127mg 0.425mg Winged bean
Leucine 0.212mg 0.64mg Winged bean
Lysine 0.172mg 0.592mg Winged bean
Methionine 0.044mg 0.143mg Winged bean
Phenylalanine 0.133mg 0.451mg Winged bean
Valine 0.173mg 0.599mg Winged bean
Histidine 0.079mg 0.241mg Winged bean
Saturated Fat 0.134g 0.222g Buckwheat
Monounsaturated Fat 0.188g 0.234g Winged bean
Polyunsaturated fat 0.188g 0.174g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
17%
Winged bean
Minerals Daily Need Coverage Score
24%
Buckwheat
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 19)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.9)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.088g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.