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Winged bean vs Buckwheat - In-Depth Nutrition Comparison

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What are the differences between Winged bean and Buckwheat?

  • Winged bean is higher in Copper, and Vitamin B1, however Buckwheat is richer in Magnesium, Phosphorus, Vitamin B3, Manganese, Vitamin B5, Vitamin B2, Selenium, and Vitamin B6.
  • Buckwheat's daily need coverage for Magnesium is 49% more.
  • Buckwheat contains 4 times less Vitamin B1 than Winged bean. Winged bean contains 0.379mg of Vitamin B1, while Buckwheat contains 0.101mg.

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

Infographic

Winged bean vs Buckwheat infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +66.7%
Contains more Potassium +27.4%
Contains more Copper +26%
Contains more Magnesium +862.5%
Contains more Zinc +72.7%
Contains more Phosphorus +671.1%
Contains less Sodium -97.1%
Equal in Iron - 2.2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Calcium +66.7%
Contains more Potassium +27.4%
Contains more Copper +26%
Contains more Magnesium +862.5%
Contains more Zinc +72.7%
Contains more Phosphorus +671.1%
Contains less Sodium -97.1%
Equal in Iron - 2.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +275.2%
Contains more Vitamin B2 +185.2%
Contains more Vitamin B3 +328%
Contains more Vitamin B5 +962.9%
Contains more Vitamin B6 +180%
Contains more Folate +57.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin B1 +275.2%
Contains more Vitamin B2 +185.2%
Contains more Vitamin B3 +328%
Contains more Vitamin B5 +962.9%
Contains more Vitamin B6 +180%
Contains more Folate +57.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Winged bean
33
Buckwheat
Mineral Summary Score
85
Winged bean
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
70%
Winged bean
80%
Buckwheat
Carbohydrates
28%
Winged bean
72%
Buckwheat
Fats
4%
Winged bean
16%
Buckwheat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winged bean Buckwheat
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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?
Buckwheat
Buckwheat contains less Sodium (difference - 34mg)
Which food is richer in vitamins?
Buckwheat
Buckwheat 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.

All nutrients comparison - raw data values

Nutrient Winged bean Buckwheat Opinion
Calories 148 343 Buckwheat
Protein 11.6 13.25 Buckwheat
Fats 0.9 3.4 Buckwheat
Vitamin C 0 0
Carbs 28.1 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2 2.2 Buckwheat
Calcium 30 18 Winged bean
Potassium 586 460 Winged bean
Magnesium 24 231 Buckwheat
Sugar
Fiber 10 Buckwheat
Copper 1.386 1.1 Winged bean
Zinc 1.39 2.4 Buckwheat
Starch
Phosphorus 45 347 Buckwheat
Sodium 35 1 Buckwheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.379 0.101 Winged bean
Vitamin B2 0.149 0.425 Buckwheat
Vitamin B3 1.64 7.02 Buckwheat
Vitamin B5 0.116 1.233 Buckwheat
Vitamin B6 0.075 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K
Folate 19 30 Buckwheat
Trans Fat 0 Buckwheat
Saturated Fat 0.222 0.741 Winged bean
Monounsaturated Fat 0.234 1.04 Buckwheat
Polyunsaturated fat 0.174 1.039 Buckwheat
Tryptophan 0.252 0.192 Winged bean
Threonine 0.451 0.506 Buckwheat
Isoleucine 0.425 0.498 Buckwheat
Leucine 0.64 0.832 Buckwheat
Lysine 0.592 0.672 Buckwheat
Methionine 0.143 0.172 Buckwheat
Phenylalanine 0.451 0.52 Buckwheat
Valine 0.599 0.678 Buckwheat
Histidine 0.241 0.309 Buckwheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.