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Buckwheat vs Winged bean - In-Depth Nutrition Comparison

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What are the differences between Buckwheat and Winged bean?

  • Buckwheat 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.
  • Buckwheat's daily need coverage for Magnesium is 49% more.
  • Winged bean contains 12 times less Selenium than Buckwheat. Buckwheat contains 8.3µg of Selenium, while Winged bean contains 0.7µg.

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

Infographic

Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +862.5%
Contains more Phosphorus +671.1%
Contains less Sodium -97.1%
Contains more Zinc +72.7%
Contains more Calcium +66.7%
Contains more Potassium +27.4%
Contains more Copper +26%
Equal in Iron - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Magnesium +862.5%
Contains more Phosphorus +671.1%
Contains less Sodium -97.1%
Contains more Zinc +72.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat 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 Buckwheat Winged bean Opinion
Net carbs 61.5g 28.1g Buckwheat
Protein 13.25g 11.6g Buckwheat
Fats 3.4g 0.9g Buckwheat
Carbs 71.5g 28.1g Buckwheat
Calories 343kcal 148kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 10g g Buckwheat
Calcium 18mg 30mg Winged bean
Iron 2.2mg 2mg Buckwheat
Magnesium 231mg 24mg Buckwheat
Phosphorus 347mg 45mg Buckwheat
Potassium 460mg 586mg Winged bean
Sodium 1mg 35mg Buckwheat
Zinc 2.4mg 1.39mg Buckwheat
Copper 1.1mg 1.386mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.379mg Winged bean
Vitamin B2 0.425mg 0.149mg Buckwheat
Vitamin B3 7.02mg 1.64mg Buckwheat
Vitamin B5 1.233mg 0.116mg Buckwheat
Vitamin B6 0.21mg 0.075mg Buckwheat
Folate 30µg 19µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.192mg 0.252mg Winged bean
Threonine 0.506mg 0.451mg Buckwheat
Isoleucine 0.498mg 0.425mg Buckwheat
Leucine 0.832mg 0.64mg Buckwheat
Lysine 0.672mg 0.592mg Buckwheat
Methionine 0.172mg 0.143mg Buckwheat
Phenylalanine 0.52mg 0.451mg Buckwheat
Valine 0.678mg 0.599mg Buckwheat
Histidine 0.309mg 0.241mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.222g Winged bean
Monounsaturated Fat 1.04g 0.234g Buckwheat
Polyunsaturated fat 1.039g 0.174g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
17
Winged bean
Mineral Summary Score
109
Buckwheat
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
70%
Winged bean
Carbohydrates
72%
Buckwheat
28%
Winged bean
Fats
16%
Buckwheat
4%
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?
Buckwheat
Buckwheat contains less Sodium (difference - 34mg)
Which food is richer in vitamins?
Buckwheat
Buckwheat 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - 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.