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Bean vs. Groat — In-Depth Nutrition Comparison

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What are the differences between Bean and Groat?

  • 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.

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

Infographic

Bean vs Groat infographic
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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.
Bean
1
:
8
Groat
Contains more Calcium +177.8%
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%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +177.8%
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%
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.
Bean
5
:
5
Groat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.5%
Contains more Vitamin B2 +608.3%
Contains more Vitamin B3 +1532.6%
Contains more Vitamin B6 +61.5%
Contains more Folate +25%
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%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.5%
Contains more Vitamin B2 +608.3%
Contains more Vitamin B3 +1532.6%
Contains more Vitamin B6 +61.5%
Contains more Folate +25%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Groat
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 Bean Groat Opinion
Net carbs 14.99g 61.5g Groat
Protein 4.8g 13.25g Groat
Fats 0.4g 3.4g Groat
Carbs 20.49g 71.5g Groat
Calories 105kcal 343kcal Groat
Sugar 7.78g Groat
Fiber 5.5g 10g Groat
Calcium 50mg 18mg Bean
Iron 0.29mg 2.2mg Groat
Magnesium 32mg 231mg Groat
Phosphorus 104mg 347mg Groat
Potassium 296mg 460mg Groat
Sodium 1mg 1mg
Zinc 1.4mg 2.4mg Groat
Copper 0.206mg 1.1mg Groat
Manganese 1.3mg Groat
Selenium 4.5µg 8.3µg Groat
Vitamin A 106IU 0IU Bean
Vitamin A RAE 5µg 0µg Bean
Vitamin E 0.15mg Bean
Vitamin C 3.1mg 0mg Bean
Vitamin B1 0.15mg 0.101mg Bean
Vitamin B2 0.06mg 0.425mg Groat
Vitamin B3 0.43mg 7.02mg Groat
Vitamin B5 1.233mg Groat
Vitamin B6 0.13mg 0.21mg Groat
Folate 24µg 30µg 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 0.103g 0.741g Bean
Monounsaturated Fat 0.035g 1.04g Groat
Polyunsaturated fat 0.172g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean 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
11%
Bean
33%
Groat
Minerals Daily Need Coverage Score
25%
Bean
109%
Groat

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