Groat vs. Winged beans — In-Depth Nutrition Comparison

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The main differences between groat and winged beans

Groat is richer in magnesium, vitamin B3, copper, phosphorus, vitamin B2, vitamin B5, carbs, and vitamin B6, yet winged beans is richer in iron and vitamin B1.
Daily need coverage for magnesium for groat is 42% higher.
Groat contains 8 times more vitamin B3 than winged beans. Groat contains 7.02mg of vitamin B3, while winged beans contains 0.83mg.
Winged beans has a lower glycemic index than groat.

Food types used in this article are Buckwheat and Winged beans, mature seeds, cooked, boiled, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Groat

Winged beans

Contains more MagnesiumMagnesium	+327.8%
Contains more PotassiumPotassium	+64.3%
Contains more CopperCopper	+42.3%
Contains more ZincZinc	+66.7%
Contains more PhosphorusPhosphorus	+126.8%
Contains less SodiumSodium	-92.3%
Contains more SeleniumSelenium	+186.2%

Contains more CalciumCalcium	+688.9%
Contains more IronIron	+96.8%

~equal in Manganese ~1.199mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Groat

Winged beans

Contains more Vitamin B2Vitamin B2	+229.5%
Contains more Vitamin B3Vitamin B3	+745.8%
Contains more Vitamin B5Vitamin B5	+690.4%
Contains more Vitamin B6Vitamin B6	+346.8%
Contains more FolateFolate	+200%

Contains more Vitamin B1Vitamin B1

+192.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Magnesium	231mg	54mg	42%
Fiber	10g		40%
Vitamin B3	7.02mg	0.83mg	39%
Copper	1.1mg	0.773mg	36%
Phosphorus	347mg	153mg	28%
Iron	2.2mg	4.33mg	27%
Vitamin B2	0.425mg	0.129mg	23%
Vitamin B5	1.233mg	0.156mg	22%
Carbs	71.5g	14.94g	19%
Vitamin B1	0.101mg	0.295mg	16%
Vitamin B6	0.21mg	0.047mg	13%
Calcium	18mg	142mg	12%
Calories	343kcal	147kcal	10%
Selenium	8.3µg	2.9µg	10%
Zinc	2.4mg	1.44mg	9%
Protein	13.25g	10.62g	5%
Potassium	460mg	280mg	5%
Folate	30µg	10µg	5%
Fats	3.4g	5.84g	4%
Manganese	1.3mg	1.199mg	4%
Monounsaturated fat	1.04g	2.153g	3%
Polyunsaturated fat	1.039g	1.551g	3%
Sodium	1mg	13mg	1%
Protein per 100 calories	3.9g	7.2g	N/A
Calories per 10 g protein	259kcal	138kcal	N/A
Weight per 100 calories	29g	68g	N/A
Unsaturated / Saturated Fat ratio	2.8	4.5	N/A
Net carbs	61.5g	14.94g	N/A
Saturated fat	0.741g	0.825g	0%
Tryptophan	0.192mg	0.233mg	0%
Threonine	0.506mg	0.36mg	0%
Isoleucine	0.498mg	0.448mg	0%
Leucine	0.832mg	0.762mg	0%
Lysine	0.672mg	0.652mg	0%
Methionine	0.172mg	0.109mg	0%
Phenylalanine	0.52mg	0.436mg	0%
Valine	0.678mg	0.467mg	0%
Histidine	0.309mg	0.241mg	0%