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  6. Groat vs. Winged bean

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, carbs, and selenium; 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.

Infographic

Groat vs Winged bean infographic
Infographic link

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
Groat
6
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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%
~equal in Iron ~2mg

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
Groat
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14%
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%
~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 Groat Winged bean 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%
Calories 343kcal 148kcal 10%
Vitamin B6 0.21mg 0.075mg 10%
Zinc 2.4mg 1.39mg 9%
Polyunsaturated fat 1.039g 0.174g 6%
Fats 3.4g 0.9g 4%
Potassium 460mg 586mg 4%
Protein 13.25g 11.6g 3%
Iron 2.2mg 2mg 3%
Folate 30µg 19µg 3%
Saturated fat 0.741g 0.222g 2%
Monounsaturated fat 1.04g 0.234g 2%
Calcium 18mg 30mg 1%
Sodium 1mg 35mg 1%
Protein per 100 calories 3.9g 7.8g N/A
Calories per 10 g protein 259kcal 128kcal N/A
Weight per 100 calories 29g 68g N/A
Unsaturated / Saturated Fat ratio 2.8 1.8 N/A
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
Groat
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
12% 28% 57% 2%
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%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
35% 37% 28%
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%

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 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.