Buckwheat vs. Winged bean — In-Depth Nutrition Comparison
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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 for 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.
- Winged bean has a lower glycemic index (32) than buckwheat (51).
Buckwheat groats, roasted, cooked and Winged bean tuber, raw are the varieties used in this article.
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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 more MagnesiumMagnesium | +112.5% |
| Contains more PhosphorusPhosphorus | +55.6% |
| Contains less SodiumSodium | -88.6% |
| Contains more SeleniumSelenium | +214.3% |
| Contains more CalciumCalcium | +328.6% |
| Contains more PotassiumPotassium | +565.9% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +849.3% |
| Contains more ZincZinc | +127.9% |
| Contains more ManganeseManganese | +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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +209.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +847.5% |
| Contains more Vitamin B2Vitamin B2 | +282.1% |
| Contains more Vitamin B3Vitamin B3 | +74.5% |
| Contains more FolateFolate | +35.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more WaterWater | +31.8% |
| Contains more ProteinProtein | +243.2% |
| Contains more FatsFats | +45.2% |
| Contains more CarbsCarbs | +40.9% |
| Contains more OtherOther | +365.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains less Sat. FatSaturated fat | -39.6% |
| Contains more Mono. FatMonounsaturated fat | +24.5% |
~equal in
Polyunsaturated fat
~0.174g
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.146mg | 1.386mg | 138% |
| Vitamin B1 | 0.04mg | 0.379mg | 28% |
| Protein | 3.38g | 11.6g | 16% |
| Potassium | 88mg | 586mg | 15% |
| Iron | 0.8mg | 2mg | 15% |
| Fiber | 2.7g | 11% | |
| Vitamin B2 | 0.039mg | 0.149mg | 8% |
| Zinc | 0.61mg | 1.39mg | 7% |
| Manganese | 0.403mg | 0.532mg | 6% |
| Magnesium | 51mg | 24mg | 6% |
| Vitamin B5 | 0.359mg | 0.116mg | 5% |
| Choline | 20.1mg | 4% | |
| Vitamin B3 | 0.94mg | 1.64mg | 4% |
| Phosphorus | 70mg | 45mg | 4% |
| Selenium | 2.2µg | 0.7µg | 3% |
| Calories | 92kcal | 148kcal | 3% |
| Carbs | 19.94g | 28.1g | 3% |
| Calcium | 7mg | 30mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin E | 0.09mg | 1% | |
| Sodium | 4mg | 35mg | 1% |
| Folate | 14µg | 19µg | 1% |
| Fats | 0.62g | 0.9g | 0% |
| Net carbs | 17.24g | 28.1g | N/A |
| Sugar | 0.9g | N/A | |
| Vitamin B6 | 0.077mg | 0.075mg | 0% |
| Saturated fat | 0.134g | 0.222g | 0% |
| Monounsaturated fat | 0.188g | 0.234g | 0% |
| Polyunsaturated fat | 0.188g | 0.174g | 0% |
| Tryptophan | 0.049mg | 0.252mg | 0% |
| Threonine | 0.129mg | 0.451mg | 0% |
| Isoleucine | 0.127mg | 0.425mg | 0% |
| Leucine | 0.212mg | 0.64mg | 0% |
| Lysine | 0.172mg | 0.592mg | 0% |
| Methionine | 0.044mg | 0.143mg | 0% |
| Phenylalanine | 0.133mg | 0.451mg | 0% |
| Valine | 0.173mg | 0.599mg | 0% |
| Histidine | 0.079mg | 0.241mg | 0% |
| Fructose | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
8%
15%
Minerals Daily Need Coverage Score
24%
75%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 19)
Which food is cheaper?
Winged bean is cheaper (difference - $1.9)
Which food is richer in minerals?
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.088g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.