Winged beans vs. Buckwheat — In-Depth Nutrition Comparison
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What are the main differences between Winged beans and Buckwheat?
- Buckwheat has less Copper, Iron, Manganese, Vitamin B1, Calcium, Phosphorus, Zinc, Vitamin B2, Potassium, and Monounsaturated Fat than Winged beans.
- Winged beans's daily need coverage for Copper is 70% higher.
- Winged beans has 20 times more Calcium than Buckwheat. Winged beans has 142mg of Calcium, while Buckwheat has 7mg.
We used Winged beans, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked types in this comparison.
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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 CalciumCalcium | +1928.6% |
| Contains more PotassiumPotassium | +218.2% |
| Contains more IronIron | +441.3% |
| Contains more CopperCopper | +429.5% |
| Contains more ZincZinc | +136.1% |
| Contains more PhosphorusPhosphorus | +118.6% |
| Contains more ManganeseManganese | +197.5% |
| Contains more SeleniumSelenium | +31.8% |
| Contains less SodiumSodium | -69.2% |
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 B1Vitamin B1 | +637.5% |
| Contains more Vitamin B2Vitamin B2 | +230.8% |
| Contains more Vitamin B3Vitamin B3 | +13.3% |
| Contains more Vitamin B5Vitamin B5 | +130.1% |
| Contains more Vitamin B6Vitamin B6 | +63.8% |
| Contains more FolateFolate | +40% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.62 g
Fats:
5.84 g
Carbs:
14.94 g
Water:
67.19 g
Other:
1.41 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more ProteinProtein | +214.2% |
| Contains more FatsFats | +841.9% |
| Contains more OtherOther | +227.9% |
| Contains more CarbsCarbs | +33.5% |
| Contains more WaterWater | +12.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.825 g
Monounsaturated Fat:
Mono. Fat
2.153 g
Polyunsaturated fat:
Poly. Fat
1.551 g
Saturated Fat:
Sat. Fat
0.134 g
Monounsaturated Fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
| Contains more Mono. FatMonounsaturated Fat | +1045.2% |
| Contains more Poly. FatPolyunsaturated fat | +725% |
| Contains less Sat. FatSaturated Fat | -83.8% |
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 147kcal | 92kcal |
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| Protein | 10.62g | 3.38g |
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| Fats | 5.84g | 0.62g |
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| Net carbs | 14.94g | 17.24g |
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| Carbs | 14.94g | 19.94g |
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| Magnesium | 54mg | 51mg |
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| Calcium | 142mg | 7mg |
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| Potassium | 280mg | 88mg |
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| Iron | 4.33mg | 0.8mg |
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| Sugar | 0.9g |
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| Fiber | 2.7g |
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| Copper | 0.773mg | 0.146mg |
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| Zinc | 1.44mg | 0.61mg |
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| Phosphorus | 153mg | 70mg |
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| Sodium | 13mg | 4mg |
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| Vitamin E | 0.09mg |
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| Manganese | 1.199mg | 0.403mg |
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| Selenium | 2.9µg | 2.2µg |
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| Vitamin B1 | 0.295mg | 0.04mg |
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| Vitamin B2 | 0.129mg | 0.039mg |
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| Vitamin B3 | 0.83mg | 0.94mg |
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| Vitamin B5 | 0.156mg | 0.359mg |
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| Vitamin B6 | 0.047mg | 0.077mg |
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| Vitamin K | 1.9µg |
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| Folate | 10µg | 14µg |
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| Choline | 20.1mg |
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| Saturated Fat | 0.825g | 0.134g |
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| Monounsaturated Fat | 2.153g | 0.188g |
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| Polyunsaturated fat | 1.551g | 0.188g |
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| Tryptophan | 0.233mg | 0.049mg |
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| Threonine | 0.36mg | 0.129mg |
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| Isoleucine | 0.448mg | 0.127mg |
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| Leucine | 0.762mg | 0.212mg |
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| Lysine | 0.652mg | 0.172mg |
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| Methionine | 0.109mg | 0.044mg |
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| Phenylalanine | 0.436mg | 0.133mg |
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| Valine | 0.467mg | 0.173mg |
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| Histidine | 0.241mg | 0.079mg |
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| Fructose | 0.1g |
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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
11%
8%
Minerals Daily Need Coverage Score
80%
24%
Comparison summary
Which food is lower in Sugar?
Winged beans is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Winged beans is lower in glycemic index (difference - 19)
Which food is cheaper?
Winged beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Winged beans is relatively richer in minerals
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 0.691g)
Which food is richer in vitamins?
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)