Winged bean vs. Buckwheat — In-Depth Nutrition Comparison
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How are winged bean and buckwheat different?
- Winged bean is higher in copper, vitamin B1, iron, potassium, vitamin B2, zinc, and manganese; however, buckwheat is richer in magnesium.
- Daily need coverage for copper for winged bean is 138% higher.
- Winged bean contains 9 times more vitamin B1 than buckwheat. While winged bean contains 0.379mg of vitamin B1, buckwheat contains only 0.04mg.
- Winged bean has a lower glycemic index (32) than buckwheat (51).
Winged bean tuber, raw and Buckwheat groats, roasted, cooked are the varieties used 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 CalciumCalcium | +328.6% |
| Contains more PotassiumPotassium | +565.9% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +849.3% |
| Contains more ZincZinc | +127.9% |
| Contains more ManganeseManganese | +32% |
| Contains more MagnesiumMagnesium | +112.5% |
| Contains more PhosphorusPhosphorus | +55.6% |
| Contains less SodiumSodium | -88.6% |
| Contains more SeleniumSelenium | +214.3% |
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 | +847.5% |
| Contains more Vitamin B2Vitamin B2 | +282.1% |
| Contains more Vitamin B3Vitamin B3 | +74.5% |
| Contains more FolateFolate | +35.7% |
| Contains more Vitamin B5Vitamin B5 | +209.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.146mg | 138% |
| Vitamin B1 | 0.379mg | 0.04mg | 28% |
| Protein | 11.6g | 3.38g | 16% |
| Potassium | 586mg | 88mg | 15% |
| Iron | 2mg | 0.8mg | 15% |
| Fiber | 2.7g | 11% | |
| Vitamin B2 | 0.149mg | 0.039mg | 8% |
| Zinc | 1.39mg | 0.61mg | 7% |
| Manganese | 0.532mg | 0.403mg | 6% |
| Magnesium | 24mg | 51mg | 6% |
| Vitamin B5 | 0.116mg | 0.359mg | 5% |
| Choline | 20.1mg | 4% | |
| Vitamin B3 | 1.64mg | 0.94mg | 4% |
| Phosphorus | 45mg | 70mg | 4% |
| Selenium | 0.7µg | 2.2µg | 3% |
| Calories | 148kcal | 92kcal | 3% |
| Carbs | 28.1g | 19.94g | 3% |
| Calcium | 30mg | 7mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Vitamin E | 0.09mg | 1% | |
| Sodium | 35mg | 4mg | 1% |
| Folate | 19µg | 14µg | 1% |
| Fats | 0.9g | 0.62g | 0% |
| Net carbs | 28.1g | 17.24g | N/A |
| Sugar | 0.9g | N/A | |
| Vitamin B6 | 0.075mg | 0.077mg | 0% |
| Saturated fat | 0.222g | 0.134g | 0% |
| Monounsaturated fat | 0.234g | 0.188g | 0% |
| Polyunsaturated fat | 0.174g | 0.188g | 0% |
| Tryptophan | 0.252mg | 0.049mg | 0% |
| Threonine | 0.451mg | 0.129mg | 0% |
| Isoleucine | 0.425mg | 0.127mg | 0% |
| Leucine | 0.64mg | 0.212mg | 0% |
| Lysine | 0.592mg | 0.172mg | 0% |
| Methionine | 0.143mg | 0.044mg | 0% |
| Phenylalanine | 0.451mg | 0.133mg | 0% |
| Valine | 0.599mg | 0.173mg | 0% |
| Histidine | 0.241mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more ProteinProtein | +243.2% |
| Contains more FatsFats | +45.2% |
| Contains more CarbsCarbs | +40.9% |
| Contains more OtherOther | +365.1% |
| Contains more WaterWater | +31.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 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 | +24.5% |
| Contains less Sat. FatSaturated fat | -39.6% |
~equal in
Polyunsaturated fat
~0.188g