Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Navy beans vs. Groat — In-Depth Nutrition Comparison

Compare

What are the main differences between Navy beans and Groat?

  • Navy beans is richer in Folate, and Vitamin B1, while Groat is higher in Copper, Magnesium, Vitamin B3, Manganese, Phosphorus, Vitamin B2, Vitamin B5, and Zinc.
  • Groat's daily need coverage for Copper is 99% higher.
  • Groat has 5 times less Folate than Navy beans. Navy beans has 140µg of Folate, while Groat has 30µg.

We used Beans, navy, mature seeds, cooked, boiled, without salt and Buckwheat types in this comparison.

Infographic

Navy beans 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.
Contains more Calcium +283.3%
Contains less Sodium -100%
Contains more Magnesium +335.8%
Contains more Phosphorus +141%
Contains more Potassium +18.3%
Contains more Zinc +133%
Contains more Copper +423.8%
Contains more Manganese +146.7%
Contains more Selenium +186.2%
Equal in Iron - 2.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +283.3%
Contains less Sodium -100%
Contains more Magnesium +335.8%
Contains more Phosphorus +141%
Contains more Potassium +18.3%
Contains more Zinc +133%
Contains more Copper +423.8%
Contains more Manganese +146.7%
Contains more Selenium +186.2%
Equal in Iron - 2.2

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.
:
4
Groat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.7%
Contains more Folate +366.7%
Contains more Vitamin B2 +543.9%
Contains more Vitamin B3 +981.7%
Contains more Vitamin B5 +363.5%
Contains more Vitamin B6 +52.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +134.7%
Contains more Folate +366.7%
Contains more Vitamin B2 +543.9%
Contains more Vitamin B3 +981.7%
Contains more Vitamin B5 +363.5%
Contains more Vitamin B6 +52.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +554.5%
Contains more Protein +61%
Contains more Fats +448.4%
Contains more Carbs +174.5%
Contains more Other +62.8%
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
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 Water +554.5%
Contains more Protein +61%
Contains more Fats +448.4%
Contains more Carbs +174.5%
Contains more Other +62.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +632.4%
Contains more Polyunsaturated fat +112%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +632.4%
Contains more Polyunsaturated fat +112%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Groat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy beans Groat Opinion
Net carbs 15.55g 61.5g Groat
Protein 8.23g 13.25g Groat
Fats 0.62g 3.4g Groat
Carbs 26.05g 71.5g Groat
Calories 140kcal 343kcal Groat
Starch 15.4g Navy beans
Sugar 0.37g Groat
Fiber 10.5g 10g Navy beans
Calcium 69mg 18mg Navy beans
Iron 2.36mg 2.2mg Navy beans
Magnesium 53mg 231mg Groat
Phosphorus 144mg 347mg Groat
Potassium 389mg 460mg Groat
Sodium 0mg 1mg Navy beans
Zinc 1.03mg 2.4mg Groat
Copper 0.21mg 1.1mg Groat
Manganese 0.527mg 1.3mg Groat
Selenium 2.9µg 8.3µg Groat
Vitamin E 0.01mg Navy beans
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.101mg Navy beans
Vitamin B2 0.066mg 0.425mg Groat
Vitamin B3 0.649mg 7.02mg Groat
Vitamin B5 0.266mg 1.233mg Groat
Vitamin B6 0.138mg 0.21mg Groat
Folate 140µg 30µg Navy beans
Vitamin K 0.6µg Navy beans
Tryptophan 0.1mg 0.192mg Groat
Threonine 0.289mg 0.506mg Groat
Isoleucine 0.387mg 0.498mg Groat
Leucine 0.7mg 0.832mg Groat
Lysine 0.52mg 0.672mg Groat
Methionine 0.111mg 0.172mg Groat
Phenylalanine 0.471mg 0.52mg Groat
Valine 0.504mg 0.678mg Groat
Histidine 0.206mg 0.309mg Groat
Saturated Fat 0.098g 0.741g Navy beans
Monounsaturated Fat 0.142g 1.04g Groat
Polyunsaturated fat 0.49g 1.039g Groat
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
20%
Navy beans
33%
Groat
Minerals Daily Need Coverage Score
43%
Navy beans
109%
Groat

Comparison summary

Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.643g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 15)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $1.3)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.37g)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
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

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.