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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
109%
75%
Comparison summary
Which food is lower in Saturated fat?
Winged bean is lower in Saturated fat (difference - 0.519g)
Which food is lower in glycemic index?
Winged bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Winged bean is cheaper (difference - $2.1)
Which food contains less Sodium?
Groat contains less Sodium (difference - 34mg)
Which food is richer in vitamins?
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.