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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.

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Cranberry 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
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
138%
Cranberry bean
20%
Groat
Carbohydrates
60%
Cranberry bean
20%
Groat
Fats
6%
Cranberry bean
3%
Groat

Comparison summary table

Pay attention at 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 Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Cranberry bean
Cranberry bean contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cranberry bean Groat Opinion
Calories 335 92 Cranberry bean
Protein 23.03 3.38 Cranberry bean
Fats 1.23 0.62 Cranberry bean
Vitamin C 0 0
Carbs 60.05 19.94 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 0.8 Cranberry bean
Calcium 127 7 Cranberry bean
Potassium 1332 88 Cranberry bean
Magnesium 156 51 Cranberry bean
Sugars 0.9 Cranberry bean
Fiber 24.7 2.7 Cranberry bean
Copper 0.794 0.146 Cranberry bean
Zinc 3.63 0.61 Cranberry bean
Starch
Phosphorus 372 70 Cranberry bean
Sodium 6 4 Groat
Vitamin A 2 0 Cranberry bean
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.747 0.04 Cranberry bean
Vitamin B2 0.213 0.039 Cranberry bean
Vitamin B3 1.455 0.94 Cranberry bean
Vitamin B5 0.748 0.359 Cranberry bean
Vitamin B6 0.309 0.077 Cranberry bean
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folate 604 14 Cranberry bean
Trans Fat 0 Groat
Saturated Fat 0.316 0.134 Groat
Monounsaturated Fat 0.106 0.188 Groat
Polyunsaturated fat 0.527 0.188 Cranberry bean
Tryptophan 0.273 0.049 Cranberry bean
Threonine 0.969 0.129 Cranberry bean
Isoleucine 1.017 0.127 Cranberry bean
Leucine 1.838 0.212 Cranberry bean
Lysine 1.58 0.172 Cranberry bean
Methionine 0.346 0.044 Cranberry bean
Phenylalanine 1.245 0.133 Cranberry bean
Valine 1.205 0.173 Cranberry bean
Histidine 0.641 0.079 Cranberry bean
Fructose 0.1 Groat

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 of 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.