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  6. Buckwheat vs. Winged beans

Buckwheat vs. Winged beans — In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Winged beans?

  • Buckwheat has less Copper, Iron, Manganese, Vitamin B1, Calcium, Phosphorus, Zinc, Vitamin B2, Potassium, and Monounsaturated Fat than Winged beans.
  • Winged beans's daily need coverage for Copper is 70% higher.

We used Buckwheat groats, roasted, cooked and Winged beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Buckwheat vs Winged beans 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.
Buckwheat
Buckwheat
1
:
9
Winged beans
Winged beans
Contains less Sodium -69.2%
Contains more Calcium +1928.6%
Contains more Iron +441.3%
Contains more Phosphorus +118.6%
Contains more Potassium +218.2%
Contains more Zinc +136.1%
Contains more Copper +429.5%
Contains more Manganese +197.5%
Contains more Selenium +31.8%
Equal in Magnesium - 54
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Contains less Sodium -69.2%
Contains more Calcium +1928.6%
Contains more Iron +441.3%
Contains more Phosphorus +118.6%
Contains more Potassium +218.2%
Contains more Zinc +136.1%
Contains more Copper +429.5%
Contains more Manganese +197.5%
Contains more Selenium +31.8%
Equal in Magnesium - 54

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.
Buckwheat
Buckwheat
6
:
2
Winged beans
Winged beans
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +63.8%
Contains more Folate +40%
Contains more Vitamin B1 +637.5%
Contains more Vitamin B2 +230.8%
Buckwheat
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%
Winged beans
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% 74% 30% 16% 10% 11% 8% 0% 0%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +63.8%
Contains more Folate +40%
Contains more Vitamin B1 +637.5%
Contains more Vitamin B2 +230.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Winged beans
Winged beans
Contains more Carbs +33.5%
Contains more Water +12.6%
Contains more Protein +214.2%
Contains more Fats +841.9%
Contains more Other +227.9%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Winged beans
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more Carbs +33.5%
Contains more Water +12.6%
Contains more Protein +214.2%
Contains more Fats +841.9%
Contains more Other +227.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Winged beans
Winged beans
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +1045.2%
Contains more Polyunsaturated fat +725%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +1045.2%
Contains more Polyunsaturated fat +725%

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 beans
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Winged beans Opinion
Net carbs 17.24g 14.94g Buckwheat
Protein 3.38g 10.62g Winged beans
Fats 0.62g 5.84g Winged beans
Carbs 19.94g 14.94g Buckwheat
Calories 92kcal 147kcal Winged beans
Fructose 0.1g Buckwheat
Sugar 0.9g Winged beans
Fiber 2.7g Buckwheat
Calcium 7mg 142mg Winged beans
Iron 0.8mg 4.33mg Winged beans
Magnesium 51mg 54mg Winged beans
Phosphorus 70mg 153mg Winged beans
Potassium 88mg 280mg Winged beans
Sodium 4mg 13mg Buckwheat
Zinc 0.61mg 1.44mg Winged beans
Copper 0.146mg 0.773mg Winged beans
Manganese 0.403mg 1.199mg Winged beans
Selenium 2.2µg 2.9µg Winged beans
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.04mg 0.295mg Winged beans
Vitamin B2 0.039mg 0.129mg Winged beans
Vitamin B3 0.94mg 0.83mg Buckwheat
Vitamin B5 0.359mg 0.156mg Buckwheat
Vitamin B6 0.077mg 0.047mg Buckwheat
Folate 14µg 10µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.233mg Winged beans
Threonine 0.129mg 0.36mg Winged beans
Isoleucine 0.127mg 0.448mg Winged beans
Leucine 0.212mg 0.762mg Winged beans
Lysine 0.172mg 0.652mg Winged beans
Methionine 0.044mg 0.109mg Winged beans
Phenylalanine 0.133mg 0.436mg Winged beans
Valine 0.173mg 0.467mg Winged beans
Histidine 0.079mg 0.241mg Winged beans
Saturated Fat 0.134g 0.825g Buckwheat
Monounsaturated Fat 0.188g 2.153g Winged beans
Polyunsaturated fat 0.188g 1.551g Winged beans

Which food is preferable for your diet?

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

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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
8%
Buckwheat
12%
Winged beans
Minerals Daily Need Coverage Score
24%
Buckwheat
80%
Winged beans

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 19)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Winged beans
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.691g)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.