Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black turtle bean
  5. Compare
  6. Black turtle bean vs. Groat

Black turtle bean vs. Groat — In-Depth Nutrition Comparison

Compare

The main differences between black turtle bean and groat

  • Black turtle bean is richer in folate, iron, vitamin B1, potassium, fiber, calcium, and phosphorus, yet groat is richer in vitamin B3, vitamin B2, and magnesium.
  • Daily need coverage for folate for black turtle bean is 104% higher.
  • Black turtle bean contains 9 times more vitamin B1 than groat. Black turtle bean contains 0.9mg of vitamin B1, while groat contains 0.101mg.
  • Black turtle bean has a lower glycemic index than groat.

Food types used in this article are Beans, black turtle, mature seeds, raw and Buckwheat.

Infographic

Black turtle bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Groat
Groat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +226.1%
Contains more IronIron +295.5%
Contains more PhosphorusPhosphorus +26.8%
Contains more MagnesiumMagnesium +44.4%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +159.4%
~equal in Copper ~1.1mg
~equal in Zinc ~2.4mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Groat
Groat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +791.1%
Contains more Vitamin B6Vitamin B6 +36.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1380%
Contains more Vitamin B2Vitamin B2 +120.2%
Contains more Vitamin B3Vitamin B3 +259.1%
Contains more Vitamin B5Vitamin B5 +37.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Groat DV% diff.
Folate 444µg 30µg 104%
Iron 8.7mg 2.2mg 81%
Vitamin B1 0.9mg 0.101mg 67%
Vitamin B3 1.955mg 7.02mg 32%
Potassium 1500mg 460mg 31%
Fiber 15.5g 10g 22%
Vitamin B2 0.193mg 0.425mg 18%
Magnesium 160mg 231mg 17%
Protein 21.25g 13.25g 16%
Calcium 160mg 18mg 14%
Manganese 1mg 1.3mg 13%
Phosphorus 440mg 347mg 13%
Copper 1mg 1.1mg 11%
Selenium 3.2µg 8.3µg 9%
Vitamin B5 0.899mg 1.233mg 7%
Vitamin B6 0.286mg 0.21mg 6%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.387g 1.039g 4%
Fats 0.9g 3.4g 4%
Carbs 63.25g 71.5g 3%
Saturated fat 0.232g 0.741g 2%
Monounsaturated fat 0.078g 1.04g 2%
Zinc 2.2mg 2.4mg 2%
Vitamin E 0.21mg 1%
Calories 339kcal 343kcal 0%
Net carbs 47.75g 61.5g N/A
Sugar 2.12g N/A
Sodium 9mg 1mg 0%
Tryptophan 0.252mg 0.192mg 0%
Threonine 0.894mg 0.506mg 0%
Isoleucine 0.938mg 0.498mg 0%
Leucine 1.697mg 0.832mg 0%
Lysine 1.459mg 0.672mg 0%
Methionine 0.32mg 0.172mg 0%
Phenylalanine 1.149mg 0.52mg 0%
Valine 1.112mg 0.678mg 0%
Histidine 0.592mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Groat
Groat
2
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 ProteinProtein +60.4%
Contains more WaterWater +12.8%
Contains more OtherOther +71.4%
Contains more FatsFats +277.8%
Contains more CarbsCarbs +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +1233.3%
Contains more Poly. FatPolyunsaturated fat +168.5%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.