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Winged bean vs Groat - In-Depth Nutrition Comparison

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How are Winged bean and Groat different?

  • Winged bean is higher in Copper, Vitamin B1, Iron, Potassium, Vitamin B2, Zinc, and Manganese, however Groat is richer in Magnesium.
  • Daily need coverage for Copper from Winged bean is 138% higher.
  • Winged bean contains 9 times more Vitamin B1 than Groat. While Winged bean contains 0.379mg of Vitamin B1, Groat contains only 0.04mg.

Winged bean tuber, raw and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Winged bean vs Groat 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 +328.6%
Contains more Iron +150%
Contains more Potassium +565.9%
Contains more Zinc +127.9%
Contains more Copper +849.3%
Contains more Magnesium +112.5%
Contains more Phosphorus +55.6%
Contains less Sodium -88.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +328.6%
Contains more Iron +150%
Contains more Potassium +565.9%
Contains more Zinc +127.9%
Contains more Copper +849.3%
Contains more Magnesium +112.5%
Contains more Phosphorus +55.6%
Contains less Sodium -88.6%

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
:
4
Groat
Contains more Vitamin B1 +847.5%
Contains more Vitamin B2 +282.1%
Contains more Vitamin B3 +74.5%
Contains more Folate +35.7%
Contains more Vitamin B5 +209.5%
Equal in Vitamin B6 - 0.077
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin B1 +847.5%
Contains more Vitamin B2 +282.1%
Contains more Vitamin B3 +74.5%
Contains more Folate +35.7%
Contains more Vitamin B5 +209.5%
Equal in Vitamin B6 - 0.077

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 Groat
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winged bean Groat Opinion
Net carbs 28.1g 17.24g Winged bean
Protein 11.6g 3.38g Winged bean
Fats 0.9g 0.62g Winged bean
Carbs 28.1g 19.94g Winged bean
Calories 148kcal 92kcal Winged bean
Starch g g
Fructose g 0.1g Groat
Sugar g 0.9g Winged bean
Fiber g 2.7g Groat
Calcium 30mg 7mg Winged bean
Iron 2mg 0.8mg Winged bean
Magnesium 24mg 51mg Groat
Phosphorus 45mg 70mg Groat
Potassium 586mg 88mg Winged bean
Sodium 35mg 4mg Groat
Zinc 1.39mg 0.61mg Winged bean
Copper 1.386mg 0.146mg Winged bean
Vitamin A 0IU 0IU
Vitamin E mg 0.09mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.04mg Winged bean
Vitamin B2 0.149mg 0.039mg Winged bean
Vitamin B3 1.64mg 0.94mg Winged bean
Vitamin B5 0.116mg 0.359mg Groat
Vitamin B6 0.075mg 0.077mg Groat
Folate 19µg 14µg Winged bean
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Groat
Tryptophan 0.252mg 0.049mg Winged bean
Threonine 0.451mg 0.129mg Winged bean
Isoleucine 0.425mg 0.127mg Winged bean
Leucine 0.64mg 0.212mg Winged bean
Lysine 0.592mg 0.172mg Winged bean
Methionine 0.143mg 0.044mg Winged bean
Phenylalanine 0.451mg 0.133mg Winged bean
Valine 0.599mg 0.173mg Winged bean
Histidine 0.241mg 0.079mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.222g 0.134g Groat
Monounsaturated Fat 0.234g 0.188g Winged bean
Polyunsaturated fat 0.174g 0.188g Groat

Which food is preferable for your diet?

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

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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
8
Groat
Mineral Summary Score
85
Winged bean
22
Groat

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
20%
Groat
Carbohydrates
28%
Winged bean
20%
Groat
Fats
4%
Winged bean
3%
Groat

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 13)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.9)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.088g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.