Winged bean vs. Groat — In-Depth Nutrition Comparison
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What are the differences between winged bean and groat?
- Winged bean is higher in copper and vitamin B1; however, groat is richer in magnesium, phosphorus, vitamin B3, manganese, vitamin B5, vitamin B2, selenium, and vitamin B6.
- Groat's daily need coverage for magnesium is 49% more.
- Groat contains 4 times less vitamin B1 than winged bean. Winged bean contains 0.379mg of vitamin B1, while groat contains 0.101mg.
- Winged bean has a lower glycemic index (32) than groat (54).
We used Winged bean tuber, raw and Buckwheat 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 CalciumCalcium | +66.7% |
| Contains more PotassiumPotassium | +27.4% |
| Contains more CopperCopper | +26% |
| 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% |
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 | +275.2% |
| 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% |
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:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more WaterWater | +488.7% |
| Contains more ProteinProtein | +14.2% |
| Contains more FatsFats | +277.8% |
| Contains more CarbsCarbs | +154.4% |
~equal in
Other
~2.1g
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
0.741 g
Monounsaturated fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains less Sat. FatSaturated fat | -70% |
| Contains more Mono. FatMonounsaturated fat | +344.4% |
| Contains more Poly. FatPolyunsaturated fat | +497.1% |
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 | 24mg | 231mg | 49% |
| Phosphorus | 45mg | 347mg | 43% |
| Fiber | 10g | 40% | |
| Vitamin B3 | 1.64mg | 7.02mg | 34% |
| Manganese | 0.532mg | 1.3mg | 33% |
| Copper | 1.386mg | 1.1mg | 32% |
| Vitamin B1 | 0.379mg | 0.101mg | 23% |
| Vitamin B5 | 0.116mg | 1.233mg | 22% |
| Vitamin B2 | 0.149mg | 0.425mg | 21% |
| Carbs | 28.1g | 71.5g | 14% |
| Selenium | 0.7µg | 8.3µg | 14% |
| Vitamin B6 | 0.075mg | 0.21mg | 10% |
| Calories | 148kcal | 343kcal | 10% |
| Zinc | 1.39mg | 2.4mg | 9% |
| Polyunsaturated fat | 0.174g | 1.039g | 6% |
| Potassium | 586mg | 460mg | 4% |
| Fats | 0.9g | 3.4g | 4% |
| Iron | 2mg | 2.2mg | 3% |
| Protein | 11.6g | 13.25g | 3% |
| Folate | 19µg | 30µg | 3% |
| Monounsaturated fat | 0.234g | 1.04g | 2% |
| Saturated fat | 0.222g | 0.741g | 2% |
| Sodium | 35mg | 1mg | 1% |
| Calcium | 30mg | 18mg | 1% |
| Net carbs | 28.1g | 61.5g | N/A |
| Tryptophan | 0.252mg | 0.192mg | 0% |
| Threonine | 0.451mg | 0.506mg | 0% |
| Isoleucine | 0.425mg | 0.498mg | 0% |
| Leucine | 0.64mg | 0.832mg | 0% |
| Lysine | 0.592mg | 0.672mg | 0% |
| Methionine | 0.143mg | 0.172mg | 0% |
| Phenylalanine | 0.451mg | 0.52mg | 0% |
| Valine | 0.599mg | 0.678mg | 0% |
| Histidine | 0.241mg | 0.309mg | 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
15%
31%
Minerals Daily Need Coverage Score
75%
109%
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.