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.
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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
Contains
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Calcium
+1714.3%
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Iron
+525%
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Magnesium
+205.9%
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Phosphorus
+431.4%
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Potassium
+1413.6%
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Zinc
+495.1%
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Copper
+443.8%
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less
Sodium
-33.3%
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Calcium
+1714.3%
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Iron
+525%
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Magnesium
+205.9%
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Phosphorus
+431.4%
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Potassium
+1413.6%
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Zinc
+495.1%
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Copper
+443.8%
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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
:
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Vitamin A
+∞%
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Vitamin B1
+1767.5%
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Vitamin B2
+446.2%
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Vitamin B3
+54.8%
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Vitamin B5
+108.4%
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Vitamin B6
+301.3%
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Folate
+4214.3%
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Vitamin A
+∞%
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Vitamin B1
+1767.5%
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Vitamin B2
+446.2%
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Vitamin B3
+54.8%
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Vitamin B5
+108.4%
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Vitamin B6
+301.3%
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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.
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Sugar |
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Lower in glycemic index |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal | ||
Lower in price | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 35.35g | 17.24g |
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Protein | 23.03g | 3.38g |
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Fats | 1.23g | 0.62g |
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Carbs | 60.05g | 19.94g |
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Calories | 335kcal | 92kcal |
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Starch | g | g | |
Fructose | g | 0.1g |
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Sugar | g | 0.9g |
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Fiber | 24.7g | 2.7g |
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Calcium | 127mg | 7mg |
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Iron | 5mg | 0.8mg |
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Magnesium | 156mg | 51mg |
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Phosphorus | 372mg | 70mg |
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Potassium | 1332mg | 88mg |
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Sodium | 6mg | 4mg |
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Zinc | 3.63mg | 0.61mg |
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Copper | 0.794mg | 0.146mg |
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Vitamin A | 2IU | 0IU |
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Vitamin E | mg | 0.09mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0mg | |
Vitamin B1 | 0.747mg | 0.04mg |
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Vitamin B2 | 0.213mg | 0.039mg |
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Vitamin B3 | 1.455mg | 0.94mg |
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Vitamin B5 | 0.748mg | 0.359mg |
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Vitamin B6 | 0.309mg | 0.077mg |
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Folate | 604µg | 14µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | µg | 1.9µg |
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Tryptophan | 0.273mg | 0.049mg |
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Threonine | 0.969mg | 0.129mg |
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Isoleucine | 1.017mg | 0.127mg |
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Leucine | 1.838mg | 0.212mg |
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Lysine | 1.58mg | 0.172mg |
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Methionine | 0.346mg | 0.044mg |
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Phenylalanine | 1.245mg | 0.133mg |
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Valine | 1.205mg | 0.173mg |
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Histidine | 0.641mg | 0.079mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | g |
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Saturated Fat | 0.316g | 0.134g |
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Monounsaturated Fat | 0.106g | 0.188g |
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Polyunsaturated fat | 0.527g | 0.188g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

8

Mineral Summary Score
122

22

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%

20%

Carbohydrates
60%

20%

Fats
6%

3%

Comparison summary
Which food contains less Sodium?

Groat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?

Groat is lower in Saturated Fat (difference - 0.182g)
Which food is lower in Sugar?

Cranberry bean is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?

Cranberry bean is lower in glycemic index (difference - 10)
Which food is richer in minerals?

Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?

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)