Cranberry beans vs. Groat — In-Depth Nutrition Comparison

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How are cranberry beans and groat different?

Cranberry beans is richer in folate, while groat is higher in copper, magnesium, vitamin B3, manganese, phosphorus, vitamin B2, vitamin B5, selenium, and zinc.
Groat covers your daily need for copper, 97% more than cranberry beans.
Cranberry beans contains 7 times more folate than groat. Cranberry beans contains 207µg of folate, while groat contains 30µg.
Groat has a higher glycemic index (54) than cranberry beans (35).

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Buckwheat types were used in this article.

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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.

Cranberry beans

Groat

Contains more CalciumCalcium

+177.8%

Contains more MagnesiumMagnesium	+362%
Contains more PotassiumPotassium	+18.9%
Contains more CopperCopper	+376.2%
Contains more ZincZinc	+110.5%
Contains more PhosphorusPhosphorus	+157%
Contains more ManganeseManganese	+251.4%
Contains more SeleniumSelenium	+538.5%

~equal in Iron ~2.2mg

~equal in Sodium ~1mg

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.

Cranberry beans

Groat

Contains more Vitamin B1Vitamin B1	+107.9%
Contains more FolateFolate	+590%

Contains more Vitamin B2Vitamin B2	+515.9%
Contains more Vitamin B3Vitamin B3	+1263.1%
Contains more Vitamin B5Vitamin B5	+413.8%
Contains more Vitamin B6Vitamin B6	+159.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.231mg	1.1mg	97%
Folate	207µg	30µg	44%
Magnesium	50mg	231mg	43%
Vitamin B3	0.515mg	7.02mg	41%
Manganese	0.37mg	1.3mg	40%
Phosphorus	135mg	347mg	30%
Vitamin B2	0.069mg	0.425mg	27%
Vitamin B5	0.24mg	1.233mg	20%
Carbs	24.46g	71.5g	16%
Selenium	1.3µg	8.3µg	13%
Zinc	1.14mg	2.4mg	11%
Vitamin B6	0.081mg	0.21mg	10%
Calories	136kcal	343kcal	10%
Vitamin B1	0.21mg	0.101mg	9%
Protein	9.34g	13.25g	8%
Polyunsaturated fat	0.199g	1.039g	6%
Fiber	8.6g	10g	6%
Fats	0.46g	3.4g	5%
Monounsaturated fat	0.04g	1.04g	3%
Calcium	50mg	18mg	3%
Saturated fat	0.119g	0.741g	3%
Potassium	387mg	460mg	2%
Iron	2.09mg	2.2mg	1%
Net carbs	15.86g	61.5g	N/A
Sodium	1mg	1mg	0%
Tryptophan	0.111mg	0.192mg	0%
Threonine	0.393mg	0.506mg	0%
Isoleucine	0.412mg	0.498mg	0%
Leucine	0.746mg	0.832mg	0%
Lysine	0.641mg	0.672mg	0%
Methionine	0.14mg	0.172mg	0%
Phenylalanine	0.505mg	0.52mg	0%
Valine	0.489mg	0.678mg	0%
Histidine	0.26mg	0.309mg	0%