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Bean vs Groat - In-Depth Nutrition Comparison

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Important differences between Bean and Groat

  • Bean has more Folate, Copper, Vitamin B1, Iron, Fiber, Phosphorus, Selenium, Potassium, Manganese, and Vitamin B6 than Groat.
  • Bean's daily need coverage for Folate is 128% more.
  • Bean contains 18 times more Vitamin B1 than Groat. Bean contains 0.713mg of Vitamin B1, while Groat contains 0.04mg.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Buckwheat groats, roasted, cooked.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
1
Groat
Contains more Calcium +1514.3%
Contains more Iron +533.8%
Contains more Magnesium +245.1%
Contains more Phosphorus +487.1%
Contains more Potassium +1483%
Contains more Zinc +273.8%
Contains more Copper +511.6%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +1514.3%
Contains more Iron +533.8%
Contains more Magnesium +245.1%
Contains more Phosphorus +487.1%
Contains more Potassium +1483%
Contains more Zinc +273.8%
Contains more Copper +511.6%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
9
:
0
Groat
Contains more Vitamin E +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1682.5%
Contains more Vitamin B2 +443.6%
Contains more Vitamin B3 +24.9%
Contains more Vitamin B5 +118.7%
Contains more Vitamin B6 +515.6%
Contains more Folate +3650%
Contains more Vitamin K +194.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin E +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1682.5%
Contains more Vitamin B2 +443.6%
Contains more Vitamin B3 +24.9%
Contains more Vitamin B5 +118.7%
Contains more Vitamin B6 +515.6%
Contains more Folate +3650%
Contains more Vitamin K +194.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Groat Opinion
Net carbs 47.05g 17.24g Bean
Protein 21.42g 3.38g Bean
Fats 1.23g 0.62g Bean
Carbs 62.55g 19.94g Bean
Calories 347kcal 92kcal Bean
Starch 34.17g g Bean
Fructose 0g 0.1g Groat
Sugar 2.11g 0.9g Groat
Fiber 15.5g 2.7g Bean
Calcium 113mg 7mg Bean
Iron 5.07mg 0.8mg Bean
Magnesium 176mg 51mg Bean
Phosphorus 411mg 70mg Bean
Potassium 1393mg 88mg Bean
Sodium 12mg 4mg Groat
Zinc 2.28mg 0.61mg Bean
Copper 0.893mg 0.146mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg 0.09mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.04mg Bean
Vitamin B2 0.212mg 0.039mg Bean
Vitamin B3 1.174mg 0.94mg Bean
Vitamin B5 0.785mg 0.359mg Bean
Vitamin B6 0.474mg 0.077mg Bean
Folate 525µg 14µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 1.9µg Bean
Tryptophan 0.237mg 0.049mg Bean
Threonine 0.81mg 0.129mg Bean
Isoleucine 0.871mg 0.127mg Bean
Leucine 1.558mg 0.212mg Bean
Lysine 1.356mg 0.172mg Bean
Methionine 0.259mg 0.044mg Bean
Phenylalanine 1.095mg 0.133mg Bean
Valine 0.998mg 0.173mg Bean
Histidine 0.556mg 0.079mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.235g 0.134g Groat
Monounsaturated Fat 0.229g 0.188g Bean
Polyunsaturated fat 0.407g 0.188g Bean

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
8
Groat
Mineral Summary Score
126
Bean
22
Groat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
20%
Groat
Carbohydrates
63%
Bean
20%
Groat
Fats
6%
Bean
3%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.101g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 12)
Which food is cheaper?
Bean
Bean is cheaper (difference - $0.9)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.