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Cranberry bean vs Groat - In-Depth Nutrition Comparison

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How are Cranberry bean and Groat different?

  • Cranberry bean has more Folate, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Potassium, Zinc, Magnesium, and Manganese than Groat.
  • Daily need coverage for Folate from Cranberry bean is 148% higher.
  • Cranberry bean contains 19 times more Vitamin B1 than Groat. While Cranberry bean contains 0.747mg of Vitamin B1, Groat contains only 0.04mg.

Beans, cranberry (roman), mature seeds, raw and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cranberry bean
Cranberry bean
7
:
1
Groat
Groat
Contains more Iron +525%
Contains more Calcium +1714.3%
Contains more Potassium +1413.6%
Contains more Magnesium +205.9%
Contains more Copper +443.8%
Contains more Zinc +495.1%
Contains more Phosphorus +431.4%
Contains less Sodium -33.3%
Cranberry bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Groat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +525%
Contains more Calcium +1714.3%
Contains more Potassium +1413.6%
Contains more Magnesium +205.9%
Contains more Copper +443.8%
Contains more Zinc +495.1%
Contains more Phosphorus +431.4%
Contains less Sodium -33.3%

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
Cranberry bean
Cranberry bean
7
:
2
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1767.5%
Contains more Vitamin B2 +446.2%
Contains more Vitamin B3 +54.8%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +301.3%
Contains more Folate +4214.3%
Cranberry bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Groat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1767.5%
Contains more Vitamin B2 +446.2%
Contains more Vitamin B3 +54.8%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +301.3%
Contains more Folate +4214.3%

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.
Cranberry bean Groat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Groat Opinion
Calories 335kcal 92kcal Cranberry bean
Protein 23.03g 3.38g Cranberry bean
Fats 1.23g 0.62g Cranberry bean
Vitamin C 0mg 0mg
Net carbs 35.35g 17.24g Cranberry bean
Carbs 60.05g 19.94g Cranberry bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5mg 0.8mg Cranberry bean
Calcium 127mg 7mg Cranberry bean
Potassium 1332mg 88mg Cranberry bean
Magnesium 156mg 51mg Cranberry bean
Sugar g 0.9g Cranberry bean
Fiber 24.7g 2.7g Cranberry bean
Copper 0.794mg 0.146mg Cranberry bean
Zinc 3.63mg 0.61mg Cranberry bean
Starch g g
Phosphorus 372mg 70mg Cranberry bean
Sodium 6mg 4mg Groat
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg 0.09mg Groat
Vitamin D 0µg 0µg
Vitamin B1 0.747mg 0.04mg Cranberry bean
Vitamin B2 0.213mg 0.039mg Cranberry bean
Vitamin B3 1.455mg 0.94mg Cranberry bean
Vitamin B5 0.748mg 0.359mg Cranberry bean
Vitamin B6 0.309mg 0.077mg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Groat
Folate 604µg 14µg Cranberry bean
Trans Fat 0g g Groat
Saturated Fat 0.316g 0.134g Groat
Monounsaturated Fat 0.106g 0.188g Groat
Polyunsaturated fat 0.527g 0.188g Cranberry bean
Tryptophan 0.273mg 0.049mg Cranberry bean
Threonine 0.969mg 0.129mg Cranberry bean
Isoleucine 1.017mg 0.127mg Cranberry bean
Leucine 1.838mg 0.212mg Cranberry bean
Lysine 1.58mg 0.172mg Cranberry bean
Methionine 0.346mg 0.044mg Cranberry bean
Phenylalanine 1.245mg 0.133mg Cranberry bean
Valine 1.205mg 0.173mg Cranberry bean
Histidine 0.641mg 0.079mg Cranberry bean
Fructose g 0.1g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
69
Cranberry bean
8
Groat
Mineral Summary Score
122
Cranberry 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
138%
Cranberry bean
20%
Groat
Carbohydrates
60%
Cranberry bean
20%
Groat
Fats
6%
Cranberry bean
3%
Groat

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.182g)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean
Cranberry bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.