Groat vs. Winged beans — In-Depth Nutrition Comparison
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The main differences between Groat and Winged beans
- Groat is richer in Magnesium, Vitamin B3, Copper, Phosphorus, Vitamin B2, Vitamin B5, and Vitamin B6, yet Winged beans is richer in Iron, Vitamin B1, and Calcium.
- Daily need coverage for Magnesium from Groat is 42% higher.
- Groat contains 8 times more Vitamin B3 than Winged beans. Groat contains 7.02mg of Vitamin B3, while Winged beans contains 0.83mg.
Food types used in this article are Buckwheat and Winged beans, mature seeds, cooked, boiled, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Magnesium
+327.8%
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Phosphorus
+126.8%
Contains
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Potassium
+64.3%
Contains
less
Sodium
-92.3%
Contains
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Zinc
+66.7%
Contains
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Copper
+42.3%
Contains
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Selenium
+186.2%
Contains
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Calcium
+688.9%
Contains
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Iron
+96.8%
Equal in Manganese - 1.199
Contains
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Magnesium
+327.8%
Contains
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Phosphorus
+126.8%
Contains
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Potassium
+64.3%
Contains
less
Sodium
-92.3%
Contains
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Zinc
+66.7%
Contains
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Copper
+42.3%
Contains
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Selenium
+186.2%
Contains
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Calcium
+688.9%
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Iron
+96.8%
Equal in Manganese - 1.199
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
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Vitamin B2
+229.5%
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Vitamin B3
+745.8%
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Vitamin B5
+690.4%
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Vitamin B6
+346.8%
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Folate
+200%
Contains
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Vitamin B1
+192.1%
Contains
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Vitamin B2
+229.5%
Contains
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Vitamin B3
+745.8%
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Vitamin B5
+690.4%
Contains
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Vitamin B6
+346.8%
Contains
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Folate
+200%
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Vitamin B1
+192.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+24.8%
Contains
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Carbs
+378.6%
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Other
+48.9%
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Fats
+71.8%
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Water
+589.1%
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
Contains
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Protein
+24.8%
Contains
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Carbs
+378.6%
Contains
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Other
+48.9%
Contains
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Fats
+71.8%
Contains
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Water
+589.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-10.2%
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Monounsaturated Fat
+107%
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Polyunsaturated fat
+49.3%
Saturated Fat:
0.741 g
Monounsaturated Fat:
1.04 g
Polyunsaturated fat:
1.039 g
Saturated Fat:
0.825 g
Monounsaturated Fat:
2.153 g
Polyunsaturated fat:
1.551 g
Contains
less
Saturated Fat
-10.2%
Contains
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Monounsaturated Fat
+107%
Contains
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Polyunsaturated fat
+49.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 61.5g | 14.94g |
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| Protein | 13.25g | 10.62g |
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| Fats | 3.4g | 5.84g |
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| Carbs | 71.5g | 14.94g |
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| Calories | 343kcal | 147kcal |
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| Fiber | 10g |
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| Calcium | 18mg | 142mg |
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| Iron | 2.2mg | 4.33mg |
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| Magnesium | 231mg | 54mg |
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| Phosphorus | 347mg | 153mg |
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| Potassium | 460mg | 280mg |
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| Sodium | 1mg | 13mg |
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| Zinc | 2.4mg | 1.44mg |
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| Copper | 1.1mg | 0.773mg |
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| Manganese | 1.3mg | 1.199mg |
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| Selenium | 8.3µg | 2.9µg |
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| Vitamin B1 | 0.101mg | 0.295mg |
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| Vitamin B2 | 0.425mg | 0.129mg |
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| Vitamin B3 | 7.02mg | 0.83mg |
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| Vitamin B5 | 1.233mg | 0.156mg |
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| Vitamin B6 | 0.21mg | 0.047mg |
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| Folate | 30µg | 10µg |
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| Tryptophan | 0.192mg | 0.233mg |
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| Threonine | 0.506mg | 0.36mg |
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| Isoleucine | 0.498mg | 0.448mg |
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| Leucine | 0.832mg | 0.762mg |
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| Lysine | 0.672mg | 0.652mg |
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| Methionine | 0.172mg | 0.109mg |
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| Phenylalanine | 0.52mg | 0.436mg |
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| Valine | 0.678mg | 0.467mg |
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| Histidine | 0.309mg | 0.241mg |
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| Saturated Fat | 0.741g | 0.825g |
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| Monounsaturated Fat | 1.04g | 2.153g |
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| Polyunsaturated fat | 1.039g | 1.551g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
12%
Minerals Daily Need Coverage Score
109%
80%
Comparison summary
Which food is lower in glycemic index?
Winged beans is lower in glycemic index (difference - 22)
Which food is cheaper?
Winged beans is cheaper (difference - $2.6)
Which food contains less Sodium?
Groat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 0.084g)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)