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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, and vitamin B6, yet winged beans is richer in iron, vitamin B1, and calcium.
  • 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.

Infographic

Groat vs Winged beans infographic
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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.
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
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

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.
Groat
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
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 A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Groat Winged beans 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%
Selenium 8.3µg 2.9µg 10%
Calories 343kcal 147kcal 10%
Zinc 2.4mg 1.44mg 9%
Folate 30µg 10µg 5%
Protein 13.25g 10.62g 5%
Potassium 460mg 280mg 5%
Manganese 1.3mg 1.199mg 4%
Fats 3.4g 5.84g 4%
Monounsaturated fat 1.04g 2.153g 3%
Polyunsaturated fat 1.039g 1.551g 3%
Sodium 1mg 13mg 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
3
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
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 ProteinProtein +24.8%
Contains more CarbsCarbs +378.6%
Contains more OtherOther +48.9%
Contains more FatsFats +71.8%
Contains more WaterWater +589.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -10.2%
Contains more Mono. FatMonounsaturated fat +107%
Contains more Poly. FatPolyunsaturated fat +49.3%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.