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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.

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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 Iron +150%
Contains more Calcium +328.6%
Contains more Potassium +565.9%
Contains more Copper +849.3%
Contains more Zinc +127.9%
Contains more Magnesium +112.5%
Contains more Phosphorus +55.6%
Contains less Sodium -88.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +150%
Contains more Calcium +328.6%
Contains more Potassium +565.9%
Contains more Copper +849.3%
Contains more Zinc +127.9%
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 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% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Groat
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 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.

All nutrients comparison - raw data values

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

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.