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  6. Kidney beans raw vs. Groat

Kidney beans raw vs. Groat — In-Depth Nutrition Comparison

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A recap on differences between Kidney beans raw and Groat

  • Kidney beans raw is higher in Folate, Iron, Fiber, Vitamin B1, Potassium, and Vitamin B6, yet Groat is higher in Vitamin B3, Magnesium, Vitamin B2, and Copper.
  • Kidney beans raw covers your daily Folate needs 91% more than Groat.
  • Kidney beans raw contains 5 times more Vitamin B1 than Groat. While Kidney beans raw contains 0.529mg of Vitamin B1, Groat contains only 0.101mg.

Food varieties used in this article are Beans, kidney, all types, mature seeds, raw and Buckwheat.

Infographic

Kidney beans raw 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.
Kidney beans raw
Kidney beans raw
5
:
5
Groat
Groat
Contains more Calcium +694.4%
Contains more Iron +272.7%
Contains more Phosphorus +17.3%
Contains more Potassium +205.7%
Contains more Zinc +16.3%
Contains more Magnesium +65%
Contains less Sodium -95.8%
Contains more Copper +14.8%
Contains more Manganese +27.3%
Contains more Selenium +159.4%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +694.4%
Contains more Iron +272.7%
Contains more Phosphorus +17.3%
Contains more Potassium +205.7%
Contains more Zinc +16.3%
Contains more Magnesium +65%
Contains less Sodium -95.8%
Contains more Copper +14.8%
Contains more Manganese +27.3%
Contains more Selenium +159.4%

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.
Kidney beans raw
Kidney beans raw
6
:
3
Groat
Groat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +423.8%
Contains more Vitamin B6 +89%
Contains more Folate +1213.3%
Contains more Vitamin B2 +94.1%
Contains more Vitamin B3 +240.8%
Contains more Vitamin B5 +58.1%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +423.8%
Contains more Vitamin B6 +89%
Contains more Folate +1213.3%
Contains more Vitamin B2 +94.1%
Contains more Vitamin B3 +240.8%
Contains more Vitamin B5 +58.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Groat
Groat
Contains more Protein +78%
Contains more Water +20.5%
Contains more Other +82.4%
Contains more Fats +309.6%
Contains more Carbs +19.1%
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Groat
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 Protein +78%
Contains more Water +20.5%
Contains more Other +82.4%
Contains more Fats +309.6%
Contains more Carbs +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Groat
Groat
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +1525%
Contains more Polyunsaturated fat +127.4%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +1525%
Contains more Polyunsaturated fat +127.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw Groat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Groat Opinion
Net carbs 35.11g 61.5g Groat
Protein 23.58g 13.25g Kidney beans raw
Fats 0.83g 3.4g Groat
Carbs 60.01g 71.5g Groat
Calories 333kcal 343kcal Groat
Sugar 2.23g Groat
Fiber 24.9g 10g Kidney beans raw
Calcium 143mg 18mg Kidney beans raw
Iron 8.2mg 2.2mg Kidney beans raw
Magnesium 140mg 231mg Groat
Phosphorus 407mg 347mg Kidney beans raw
Potassium 1406mg 460mg Kidney beans raw
Sodium 24mg 1mg Groat
Zinc 2.79mg 2.4mg Kidney beans raw
Copper 0.958mg 1.1mg Groat
Manganese 1.021mg 1.3mg Groat
Selenium 3.2µg 8.3µg Groat
Vitamin E 0.22mg Kidney beans raw
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.101mg Kidney beans raw
Vitamin B2 0.219mg 0.425mg Groat
Vitamin B3 2.06mg 7.02mg Groat
Vitamin B5 0.78mg 1.233mg Groat
Vitamin B6 0.397mg 0.21mg Kidney beans raw
Folate 394µg 30µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.279mg 0.192mg Kidney beans raw
Threonine 0.992mg 0.506mg Kidney beans raw
Isoleucine 1.041mg 0.498mg Kidney beans raw
Leucine 1.882mg 0.832mg Kidney beans raw
Lysine 1.618mg 0.672mg Kidney beans raw
Methionine 0.355mg 0.172mg Kidney beans raw
Phenylalanine 1.275mg 0.52mg Kidney beans raw
Valine 1.233mg 0.678mg Kidney beans raw
Histidine 0.656mg 0.309mg Kidney beans raw
Saturated Fat 0.12g 0.741g Kidney beans raw
Monounsaturated Fat 0.064g 1.04g Groat
Polyunsaturated fat 0.457g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Kidney beans raw
33%
Groat
Minerals Daily Need Coverage Score
130%
Kidney beans raw
109%
Groat

Comparison summary

Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.621g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.4)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 23mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.