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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.

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

Infographic

Groat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
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 A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
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%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat 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 Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Groat Winged bean Opinion
Calories 343kcal 148kcal Groat
Protein 13.25g 11.6g Groat
Fats 3.4g 0.9g Groat
Net carbs 61.5g 28.1g Groat
Carbs 71.5g 28.1g Groat
Magnesium 231mg 24mg Groat
Calcium 18mg 30mg Winged bean
Potassium 460mg 586mg Winged bean
Iron 2.2mg 2mg Groat
Fiber 10g Groat
Copper 1.1mg 1.386mg Winged bean
Zinc 2.4mg 1.39mg Groat
Phosphorus 347mg 45mg Groat
Sodium 1mg 35mg Groat
Manganese 1.3mg 0.532mg Groat
Selenium 8.3µg 0.7µg Groat
Vitamin B1 0.101mg 0.379mg Winged bean
Vitamin B2 0.425mg 0.149mg Groat
Vitamin B3 7.02mg 1.64mg Groat
Vitamin B5 1.233mg 0.116mg Groat
Vitamin B6 0.21mg 0.075mg Groat
Folate 30µg 19µg Groat
Saturated Fat 0.741g 0.222g Winged bean
Monounsaturated Fat 1.04g 0.234g Groat
Polyunsaturated fat 1.039g 0.174g Groat
Tryptophan 0.192mg 0.252mg Winged bean
Threonine 0.506mg 0.451mg Groat
Isoleucine 0.498mg 0.425mg Groat
Leucine 0.832mg 0.64mg Groat
Lysine 0.672mg 0.592mg Groat
Methionine 0.172mg 0.143mg Groat
Phenylalanine 0.52mg 0.451mg Groat
Valine 0.678mg 0.599mg Groat
Histidine 0.309mg 0.241mg Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Groat
15%
Winged bean
Minerals Daily Need Coverage Score
109%
Groat
75%
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?
Groat
Groat contains less Sodium (difference - 34mg)
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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.