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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.

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

Infographic

Winged bean vs Groat infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Groat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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%
~equal in Iron ~2.2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Groat
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Groat
4
13% 3% 72% 10% 2%
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
35% 37% 28%
Saturated Fat: Sat. Fat 0.222 g
Monounsaturated Fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Groat
2
26% 37% 37%
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.
Winged bean Groat
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

All nutrients comparison - raw data values

Nutrient Winged bean Groat Opinion
Calories 148kcal 343kcal Groat
Protein 11.6g 13.25g Groat
Fats 0.9g 3.4g Groat
Net carbs 28.1g 61.5g Groat
Carbs 28.1g 71.5g Groat
Magnesium 24mg 231mg Groat
Calcium 30mg 18mg Winged bean
Potassium 586mg 460mg Winged bean
Iron 2mg 2.2mg Groat
Fiber 10g Groat
Copper 1.386mg 1.1mg Winged bean
Zinc 1.39mg 2.4mg Groat
Phosphorus 45mg 347mg Groat
Sodium 35mg 1mg Groat
Manganese 0.532mg 1.3mg Groat
Selenium 0.7µg 8.3µg Groat
Vitamin B1 0.379mg 0.101mg Winged bean
Vitamin B2 0.149mg 0.425mg Groat
Vitamin B3 1.64mg 7.02mg Groat
Vitamin B5 0.116mg 1.233mg Groat
Vitamin B6 0.075mg 0.21mg Groat
Folate 19µg 30µg Groat
Saturated Fat 0.222g 0.741g Winged bean
Monounsaturated Fat 0.234g 1.04g Groat
Polyunsaturated fat 0.174g 1.039g Groat
Tryptophan 0.252mg 0.192mg Winged bean
Threonine 0.451mg 0.506mg Groat
Isoleucine 0.425mg 0.498mg Groat
Leucine 0.64mg 0.832mg Groat
Lysine 0.592mg 0.672mg Groat
Methionine 0.143mg 0.172mg Groat
Phenylalanine 0.451mg 0.52mg Groat
Valine 0.599mg 0.678mg Groat
Histidine 0.241mg 0.309mg Groat

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

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%
Winged bean
31%
Groat
Minerals Daily Need Coverage Score
75%
Winged bean
109%
Groat

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

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/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.