Winged beans vs. Groat — In-Depth Nutrition Comparison
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The main differences between winged beans and groat
- Winged beans is richer in iron, vitamin B1, and calcium, yet groat is richer in magnesium, vitamin B3, copper, phosphorus, vitamin B2, vitamin B5, and vitamin B6.
- Daily need coverage for magnesium for groat is 42% higher.
- Winged beans contains 8 times more calcium than groat. Winged beans contains 142mg of calcium, while groat contains 18mg.
- Winged beans has a lower glycemic index than groat.
Food types used in this article are Winged beans, mature seeds, cooked, boiled, without salt and Buckwheat.
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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 | +688.9% |
| Contains more IronIron | +96.8% |
| Contains more MagnesiumMagnesium | +327.8% |
| Contains more PotassiumPotassium | +64.3% |
| Contains more CopperCopper | +42.3% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +126.8% |
| Contains less SodiumSodium | -92.3% |
| Contains more SeleniumSelenium | +186.2% |
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 | +192.1% |
| Contains more Vitamin B2Vitamin B2 | +229.5% |
| Contains more Vitamin B3Vitamin B3 | +745.8% |
| Contains more Vitamin B5Vitamin B5 | +690.4% |
| Contains more Vitamin B6Vitamin B6 | +346.8% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Magnesium | 54mg | 231mg | 42% |
| Fiber | 10g | 40% | |
| Vitamin B3 | 0.83mg | 7.02mg | 39% |
| Copper | 0.773mg | 1.1mg | 36% |
| Phosphorus | 153mg | 347mg | 28% |
| Iron | 4.33mg | 2.2mg | 27% |
| Vitamin B2 | 0.129mg | 0.425mg | 23% |
| Vitamin B5 | 0.156mg | 1.233mg | 22% |
| Carbs | 14.94g | 71.5g | 19% |
| Vitamin B1 | 0.295mg | 0.101mg | 16% |
| Vitamin B6 | 0.047mg | 0.21mg | 13% |
| Calcium | 142mg | 18mg | 12% |
| Selenium | 2.9µg | 8.3µg | 10% |
| Calories | 147kcal | 343kcal | 10% |
| Zinc | 1.44mg | 2.4mg | 9% |
| Folate | 10µg | 30µg | 5% |
| Protein | 10.62g | 13.25g | 5% |
| Potassium | 280mg | 460mg | 5% |
| Manganese | 1.199mg | 1.3mg | 4% |
| Fats | 5.84g | 3.4g | 4% |
| Monounsaturated fat | 2.153g | 1.04g | 3% |
| Polyunsaturated fat | 1.551g | 1.039g | 3% |
| Sodium | 13mg | 1mg | 1% |
| Net carbs | 14.94g | 61.5g | N/A |
| Saturated fat | 0.825g | 0.741g | 0% |
| Tryptophan | 0.233mg | 0.192mg | 0% |
| Threonine | 0.36mg | 0.506mg | 0% |
| Isoleucine | 0.448mg | 0.498mg | 0% |
| Leucine | 0.762mg | 0.832mg | 0% |
| Lysine | 0.652mg | 0.672mg | 0% |
| Methionine | 0.109mg | 0.172mg | 0% |
| Phenylalanine | 0.436mg | 0.52mg | 0% |
| Valine | 0.467mg | 0.678mg | 0% |
| Histidine | 0.241mg | 0.309mg | 0% |
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:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more FatsFats | +71.8% |
| Contains more WaterWater | +589.1% |
| Contains more ProteinProtein | +24.8% |
| Contains more CarbsCarbs | +378.6% |
| Contains more OtherOther | +48.9% |
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
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains more Mono. FatMonounsaturated fat | +107% |
| Contains more Poly. FatPolyunsaturated fat | +49.3% |
| Contains less Sat. FatSaturated fat | -10.2% |
