Groat vs. Winged bean — In-Depth Nutrition Comparison
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What are the differences between groat and winged bean?
- Groat 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.
- Groat's daily need coverage for magnesium is 49% more.
- Winged bean contains 12 times less selenium than groat. Groat contains 8.3µg of selenium, while winged bean contains 0.7µg.
- Winged bean has a lower glycemic index (32) than groat (54).
We used Buckwheat and Winged bean tuber, raw types 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 | +862.5% |
| Contains more ZincZinc | +72.7% |
| Contains more PhosphorusPhosphorus | +671.1% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +144.4% |
| Contains more SeleniumSelenium | +1085.7% |
| Contains more CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +27.4% |
| Contains more CopperCopper | +26% |
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 B2Vitamin B2 | +185.2% |
| Contains more Vitamin B3Vitamin B3 | +328% |
| Contains more Vitamin B5Vitamin B5 | +962.9% |
| Contains more Vitamin B6Vitamin B6 | +180% |
| Contains more FolateFolate | +57.9% |
| Contains more Vitamin B1Vitamin B1 | +275.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Magnesium | 231mg | 24mg | 49% |
| Phosphorus | 347mg | 45mg | 43% |
| Fiber | 10g | 40% | |
| Vitamin B3 | 7.02mg | 1.64mg | 34% |
| Manganese | 1.3mg | 0.532mg | 33% |
| Copper | 1.1mg | 1.386mg | 32% |
| Vitamin B1 | 0.101mg | 0.379mg | 23% |
| Vitamin B5 | 1.233mg | 0.116mg | 22% |
| Vitamin B2 | 0.425mg | 0.149mg | 21% |
| Carbs | 71.5g | 28.1g | 14% |
| Selenium | 8.3µg | 0.7µg | 14% |
| Vitamin B6 | 0.21mg | 0.075mg | 10% |
| Calories | 343kcal | 148kcal | 10% |
| Zinc | 2.4mg | 1.39mg | 9% |
| Polyunsaturated fat | 1.039g | 0.174g | 6% |
| Potassium | 460mg | 586mg | 4% |
| Fats | 3.4g | 0.9g | 4% |
| Iron | 2.2mg | 2mg | 3% |
| Protein | 13.25g | 11.6g | 3% |
| Folate | 30µg | 19µg | 3% |
| Monounsaturated fat | 1.04g | 0.234g | 2% |
| Saturated fat | 0.741g | 0.222g | 2% |
| Sodium | 1mg | 35mg | 1% |
| Calcium | 18mg | 30mg | 1% |
| Net carbs | 61.5g | 28.1g | N/A |
| Tryptophan | 0.192mg | 0.252mg | 0% |
| Threonine | 0.506mg | 0.451mg | 0% |
| Isoleucine | 0.498mg | 0.425mg | 0% |
| Leucine | 0.832mg | 0.64mg | 0% |
| Lysine | 0.672mg | 0.592mg | 0% |
| Methionine | 0.172mg | 0.143mg | 0% |
| Phenylalanine | 0.52mg | 0.451mg | 0% |
| Valine | 0.678mg | 0.599mg | 0% |
| Histidine | 0.309mg | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more ProteinProtein | +14.2% |
| Contains more FatsFats | +277.8% |
| Contains more CarbsCarbs | +154.4% |
| Contains more WaterWater | +488.7% |
~equal in
Other
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains more Mono. FatMonounsaturated fat | +344.4% |
| Contains more Poly. FatPolyunsaturated fat | +497.1% |
| Contains less Sat. FatSaturated fat | -70% |