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Groat vs. Green bean — In-Depth Nutrition Comparison

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Differences between Groat and Green bean

  • Green bean contains less Copper, Magnesium, Phosphorus, Manganese, Vitamin B3, Fiber, Vitamin B2, Vitamin B5, Zinc, and Iron than Groat.
  • Groat's daily need coverage for Copper is 116% higher.
  • Green bean contains 17 times less Vitamin B5 than Groat. Groat contains 1.233mg of Vitamin B5, while Green bean contains 0.074mg.

The food types used in this comparison are Buckwheat and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Groat vs Green 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.
Contains more Iron +238.5%
Contains more Magnesium +1183.3%
Contains more Phosphorus +1096.6%
Contains more Potassium +215.1%
Contains more Zinc +860%
Contains more Copper +1829.8%
Contains more Manganese +356.1%
Contains more Selenium +4050%
Contains more Calcium +144.4%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +238.5%
Contains more Magnesium +1183.3%
Contains more Phosphorus +1096.6%
Contains more Potassium +215.1%
Contains more Zinc +860%
Contains more Copper +1829.8%
Contains more Manganese +356.1%
Contains more Selenium +4050%
Contains more Calcium +144.4%
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
5
:
Contains more Vitamin B1 +36.5%
Contains more Vitamin B2 +338.1%
Contains more Vitamin B3 +1043.3%
Contains more Vitamin B5 +1566.2%
Contains more Vitamin B6 +275%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 33
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B1 +36.5%
Contains more Vitamin B2 +338.1%
Contains more Vitamin B3 +1043.3%
Contains more Vitamin B5 +1566.2%
Contains more Vitamin B6 +275%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Folate - 33

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +601.1%
Contains more Fats +1114.3%
Contains more Carbs +807.4%
Contains more Other +187.7%
Contains more Water +815.1%
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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +601.1%
Contains more Fats +1114.3%
Contains more Carbs +807.4%
Contains more Other +187.7%
Contains more Water +815.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +9354.5%
Contains more Polyunsaturated fat +616.6%
Contains less Saturated Fat -91.4%
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +9354.5%
Contains more Polyunsaturated fat +616.6%
Contains less Saturated Fat -91.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Green 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 Green bean Opinion
Net carbs 61.5g 4.68g Groat
Protein 13.25g 1.89g Groat
Fats 3.4g 0.28g Groat
Carbs 71.5g 7.88g Groat
Calories 343kcal 35kcal Groat
Sugar 3.63g Groat
Fiber 10g 3.2g Groat
Calcium 18mg 44mg Green bean
Iron 2.2mg 0.65mg Groat
Magnesium 231mg 18mg Groat
Phosphorus 347mg 29mg Groat
Potassium 460mg 146mg Groat
Sodium 1mg 1mg
Zinc 2.4mg 0.25mg Groat
Copper 1.1mg 0.057mg Groat
Manganese 1.3mg 0.285mg Groat
Selenium 8.3µg 0.2µg Groat
Vitamin A 0IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.46mg Green bean
Vitamin C 0mg 9.7mg Green bean
Vitamin B1 0.101mg 0.074mg Groat
Vitamin B2 0.425mg 0.097mg Groat
Vitamin B3 7.02mg 0.614mg Groat
Vitamin B5 1.233mg 0.074mg Groat
Vitamin B6 0.21mg 0.056mg Groat
Folate 30µg 33µg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.192mg 0.02mg Groat
Threonine 0.506mg 0.082mg Groat
Isoleucine 0.498mg 0.069mg Groat
Leucine 0.832mg 0.116mg Groat
Lysine 0.672mg 0.091mg Groat
Methionine 0.172mg 0.023mg Groat
Phenylalanine 0.52mg 0.069mg Groat
Valine 0.678mg 0.093mg Groat
Histidine 0.309mg 0.035mg Groat
Saturated Fat 0.741g 0.064g Green bean
Monounsaturated Fat 1.04g 0.011g Groat
Polyunsaturated fat 1.039g 0.145g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Green 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
24%
Green bean
Minerals Daily Need Coverage Score
109%
Groat
14%
Green 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 - 3.63g)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.677g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 34)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.8)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.