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  6. Groat vs. Winged bean

Groat vs. Winged bean — In-Depth Nutrition Comparison

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What are the differences between Groat and Winged bean?

  • Groat is higher in Magnesium, Phosphorus, Vitamin B3, Manganese, Vitamin B5, Vitamin B2, Selenium, and Vitamin B6, however, Winged bean is richer in Copper, and Vitamin B1.
  • Groat's daily need coverage for Magnesium is 49% more.
  • Winged bean contains 12 times less Selenium than Groat. Groat contains 8.3µg of Selenium, while Winged bean contains 0.7µg.

We used Buckwheat and Winged bean tuber, raw types in this article.

Infographic

Groat 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.
Groat
Groat
7
:
3
Winged bean
Winged bean
Contains more Magnesium +862.5%
Contains more Phosphorus +671.1%
Contains less Sodium -97.1%
Contains more Zinc +72.7%
Contains more Manganese +144.4%
Contains more Selenium +1085.7%
Contains more Calcium +66.7%
Contains more Potassium +27.4%
Contains more Copper +26%
Equal in Iron - 2
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Magnesium +862.5%
Contains more Phosphorus +671.1%
Contains less Sodium -97.1%
Contains more Zinc +72.7%
Contains more Manganese +144.4%
Contains more Selenium +1085.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
Groat
5
:
1
Winged bean
Winged bean
Contains more Vitamin B2 +185.2%
Contains more Vitamin B3 +328%
Contains more Vitamin B5 +962.9%
Contains more Vitamin B6 +180%
Contains more Folate +57.9%
Contains more Vitamin B1 +275.2%
Groat
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% 26% 99% 132% 74% 49% 23% 0% 0%
Winged bean
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 B2 +185.2%
Contains more Vitamin B3 +328%
Contains more Vitamin B5 +962.9%
Contains more Vitamin B6 +180%
Contains more Folate +57.9%
Contains more Vitamin B1 +275.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Winged bean
Winged bean
Contains more Protein +14.2%
Contains more Fats +277.8%
Contains more Carbs +154.4%
Contains more Water +488.7%
Equal in Other - 2
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Winged bean
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 Protein +14.2%
Contains more Fats +277.8%
Contains more Carbs +154.4%
Contains more Water +488.7%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +344.4%
Contains more Polyunsaturated fat +497.1%
Contains less Saturated Fat -70%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +344.4%
Contains more Polyunsaturated fat +497.1%
Contains less Saturated Fat -70%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Winged bean Opinion
Net carbs 61.5g 28.1g Groat
Protein 13.25g 11.6g Groat
Fats 3.4g 0.9g Groat
Carbs 71.5g 28.1g Groat
Calories 343kcal 148kcal Groat
Fiber 10g Groat
Calcium 18mg 30mg Winged bean
Iron 2.2mg 2mg Groat
Magnesium 231mg 24mg Groat
Phosphorus 347mg 45mg Groat
Potassium 460mg 586mg Winged bean
Sodium 1mg 35mg Groat
Zinc 2.4mg 1.39mg Groat
Copper 1.1mg 1.386mg Winged bean
Manganese 1.3mg 0.532mg Groat
Selenium 8.3µg 0.7µg Groat
Vitamin B1 0.101mg 0.379mg Winged bean
Vitamin B2 0.425mg 0.149mg Groat
Vitamin B3 7.02mg 1.64mg Groat
Vitamin B5 1.233mg 0.116mg Groat
Vitamin B6 0.21mg 0.075mg Groat
Folate 30µg 19µg Groat
Tryptophan 0.192mg 0.252mg Winged bean
Threonine 0.506mg 0.451mg Groat
Isoleucine 0.498mg 0.425mg Groat
Leucine 0.832mg 0.64mg Groat
Lysine 0.672mg 0.592mg Groat
Methionine 0.172mg 0.143mg Groat
Phenylalanine 0.52mg 0.451mg Groat
Valine 0.678mg 0.599mg Groat
Histidine 0.309mg 0.241mg Groat
Saturated Fat 0.741g 0.222g Winged bean
Monounsaturated Fat 1.04g 0.234g Groat
Polyunsaturated fat 1.039g 0.174g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat 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
33%
Groat
17%
Winged bean
Minerals Daily Need Coverage Score
109%
Groat
75%
Winged bean

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 - 22)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.1)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 34mg)
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.