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  6. White beans vs. Groat

White beans vs. Groat — In-Depth Nutrition Comparison

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How are White beans and Groat different?

  • White beans is richer in Iron, and Folate, while Groat is higher in Copper, Vitamin B3, Magnesium, Phosphorus, Vitamin B2, Manganese, Vitamin B5, and Fiber.
  • Groat covers your daily need of Copper 90% more than White beans.
  • White beans contains 3 times more Folate than Groat. White beans contains 81µg of Folate, while Groat contains 30µg.

Beans, white, mature seeds, cooked, boiled, without salt and Buckwheat types were used in this article.

Infographic

White 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.
White beans
White beans
3
:
7
Groat
Groat
Contains more Calcium +400%
Contains more Iron +68.2%
Contains more Potassium +22%
Contains more Magnesium +266.7%
Contains more Phosphorus +207.1%
Contains less Sodium -83.3%
Contains more Zinc +73.9%
Contains more Copper +283.3%
Contains more Manganese +104.4%
Contains more Selenium +538.5%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +400%
Contains more Iron +68.2%
Contains more Potassium +22%
Contains more Magnesium +266.7%
Contains more Phosphorus +207.1%
Contains less Sodium -83.3%
Contains more Zinc +73.9%
Contains more Copper +283.3%
Contains more Manganese +104.4%
Contains more Selenium +538.5%

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.
White beans
White beans
4
:
4
Groat
Groat
Contains more Vitamin B1 +16.8%
Contains more Folate +170%
Contains more Vitamin B2 +823.9%
Contains more Vitamin B3 +4914.3%
Contains more Vitamin B5 +438.4%
Contains more Vitamin B6 +125.8%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
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%
Contains more Vitamin B1 +16.8%
Contains more Folate +170%
Contains more Vitamin B2 +823.9%
Contains more Vitamin B3 +4914.3%
Contains more Vitamin B5 +438.4%
Contains more Vitamin B6 +125.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
1
:
4
Groat
Groat
Contains more Water +547%
Contains more Protein +36.2%
Contains more Fats +871.4%
Contains more Carbs +185%
Contains more Other +20%
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
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
Contains more Water +547%
Contains more Protein +36.2%
Contains more Fats +871.4%
Contains more Carbs +185%
Contains more Other +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Groat
Groat
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +3254.8%
Contains more Polyunsaturated fat +583.6%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +3254.8%
Contains more Polyunsaturated fat +583.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Groat Opinion
Net carbs 18.79g 61.5g Groat
Protein 9.73g 13.25g Groat
Fats 0.35g 3.4g Groat
Carbs 25.09g 71.5g Groat
Calories 139kcal 343kcal Groat
Sugar 0.34g Groat
Fiber 6.3g 10g Groat
Calcium 90mg 18mg White beans
Iron 3.7mg 2.2mg White beans
Magnesium 63mg 231mg Groat
Phosphorus 113mg 347mg Groat
Potassium 561mg 460mg White beans
Sodium 6mg 1mg Groat
Zinc 1.38mg 2.4mg Groat
Copper 0.287mg 1.1mg Groat
Manganese 0.636mg 1.3mg Groat
Selenium 1.3µg 8.3µg Groat
Vitamin E 0.94mg White beans
Vitamin B1 0.118mg 0.101mg White beans
Vitamin B2 0.046mg 0.425mg Groat
Vitamin B3 0.14mg 7.02mg Groat
Vitamin B5 0.229mg 1.233mg Groat
Vitamin B6 0.093mg 0.21mg Groat
Folate 81µg 30µg White beans
Vitamin K 3.5µg White beans
Tryptophan 0.115mg 0.192mg Groat
Threonine 0.409mg 0.506mg Groat
Isoleucine 0.429mg 0.498mg Groat
Leucine 0.776mg 0.832mg Groat
Lysine 0.668mg 0.672mg Groat
Methionine 0.146mg 0.172mg Groat
Phenylalanine 0.526mg 0.52mg White beans
Valine 0.509mg 0.678mg Groat
Histidine 0.271mg 0.309mg Groat
Saturated Fat 0.091g 0.741g White beans
Monounsaturated Fat 0.031g 1.04g Groat
Polyunsaturated fat 0.152g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Groat
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
14%
White beans
33%
Groat
Minerals Daily Need Coverage Score
53%
White beans
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.65g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 54)
Which food is cheaper?
White beans
White beans is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.