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  6. Groat vs. Bean

Groat vs. Bean — In-Depth Nutrition Comparison

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What are the differences between Groat and Bean?

  • The amount of Copper, Magnesium, Vitamin B3, Phosphorus, Vitamin B2, Iron, Fiber, Zinc, Selenium, and Vitamin B6 in Groat is higher than in Bean.
  • Groat's daily need coverage for Copper is 99% more.
  • Bean contains 16 times less Vitamin B3 than Groat. Groat contains 7.02mg of Vitamin B3, while Bean contains 0.43mg.

We used Buckwheat and Beans, baked, canned, no salt added types in this article.

Infographic

Groat vs Bean 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.
Groat
Groat
8
:
1
Bean
Bean
Contains more Iron +658.6%
Contains more Magnesium +621.9%
Contains more Phosphorus +233.7%
Contains more Potassium +55.4%
Contains more Zinc +71.4%
Contains more Copper +434%
Contains more Selenium +84.4%
Contains more Calcium +177.8%
Equal in Sodium - 1
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +658.6%
Contains more Magnesium +621.9%
Contains more Phosphorus +233.7%
Contains more Potassium +55.4%
Contains more Zinc +71.4%
Contains more Copper +434%
Contains more Selenium +84.4%
Contains more Calcium +177.8%
Equal in Sodium - 1

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.
Groat
Groat
5
:
5
Bean
Bean
Contains more Vitamin B2 +608.3%
Contains more Vitamin B3 +1532.6%
Contains more Vitamin B6 +61.5%
Contains more Folate +25%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.5%
Groat
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin B2 +608.3%
Contains more Vitamin B3 +1532.6%
Contains more Vitamin B6 +61.5%
Contains more Folate +25%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Bean
Bean
Contains more Protein +176%
Contains more Fats +750%
Contains more Carbs +249%
Contains more Other +22.8%
Contains more Water +644.6%
Groat
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
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +176%
Contains more Fats +750%
Contains more Carbs +249%
Contains more Other +22.8%
Contains more Water +644.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +2871.4%
Contains more Polyunsaturated fat +504.1%
Contains less Saturated Fat -86.1%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +2871.4%
Contains more Polyunsaturated fat +504.1%
Contains less Saturated Fat -86.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Bean Opinion
Net carbs 61.5g 14.99g Groat
Protein 13.25g 4.8g Groat
Fats 3.4g 0.4g Groat
Carbs 71.5g 20.49g Groat
Calories 343kcal 105kcal Groat
Sugar 7.78g Groat
Fiber 10g 5.5g Groat
Calcium 18mg 50mg Bean
Iron 2.2mg 0.29mg Groat
Magnesium 231mg 32mg Groat
Phosphorus 347mg 104mg Groat
Potassium 460mg 296mg Groat
Sodium 1mg 1mg
Zinc 2.4mg 1.4mg Groat
Copper 1.1mg 0.206mg Groat
Manganese 1.3mg Groat
Selenium 8.3µg 4.5µg Groat
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.15mg Bean
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.101mg 0.15mg Bean
Vitamin B2 0.425mg 0.06mg Groat
Vitamin B3 7.02mg 0.43mg Groat
Vitamin B5 1.233mg Groat
Vitamin B6 0.21mg 0.13mg Groat
Folate 30µg 24µg Groat
Vitamin K 0.8µg Bean
Tryptophan 0.192mg Groat
Threonine 0.506mg Groat
Isoleucine 0.498mg Groat
Leucine 0.832mg Groat
Lysine 0.672mg Groat
Methionine 0.172mg Groat
Phenylalanine 0.52mg Groat
Valine 0.678mg Groat
Histidine 0.309mg Groat
Saturated Fat 0.741g 0.103g Bean
Monounsaturated Fat 1.04g 0.035g Groat
Polyunsaturated fat 1.039g 0.172g Groat

Which food is preferable for your diet?

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

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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
33%
Groat
11%
Bean
Minerals Daily Need Coverage Score
109%
Groat
25%
Bean

Comparison summary

Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.638g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 21)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.