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  6. Winged bean vs. Groat

Winged bean vs. Groat — In-Depth Nutrition Comparison

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What are the differences between Winged bean and Groat?

  • Winged bean is higher in Copper, and Vitamin B1, however, Groat is richer in Magnesium, Phosphorus, Vitamin B3, Manganese, Vitamin B5, Vitamin B2, Selenium, and Vitamin B6.
  • Groat's daily need coverage for Magnesium is 49% more.
  • Groat contains 4 times less Vitamin B1 than Winged bean. Winged bean contains 0.379mg of Vitamin B1, while Groat contains 0.101mg.

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

Infographic

Winged bean vs Groat 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.
Winged bean
Winged bean
3
:
7
Groat
Groat
Contains more Calcium +66.7%
Contains more Potassium +27.4%
Contains more Copper +26%
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%
Equal in Iron - 2.2
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +66.7%
Contains more Potassium +27.4%
Contains more Copper +26%
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%
Equal in Iron - 2.2

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.
Winged bean
Winged bean
1
:
5
Groat
Groat
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 Folate +57.9%
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%
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%
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 Folate +57.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged bean
Winged bean
1
:
4
Groat
Groat
Contains more Water +488.7%
Contains more Protein +14.2%
Contains more Fats +277.8%
Contains more Carbs +154.4%
Equal in Other - 2.1
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
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
Contains more Water +488.7%
Contains more Protein +14.2%
Contains more Fats +277.8%
Contains more Carbs +154.4%
Equal in Other - 2.1

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.