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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.
  • The glycemic index of kidney beans raw is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Groat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +694.4%
Contains more PotassiumPotassium +205.7%
Contains more IronIron +272.7%
Contains more ZincZinc +16.3%
Contains more PhosphorusPhosphorus +17.3%
Contains more MagnesiumMagnesium +65%
Contains more CopperCopper +14.8%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Groat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +423.8%
Contains more Vitamin B6Vitamin B6 +89%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1213.3%
Contains more Vitamin B2Vitamin B2 +94.1%
Contains more Vitamin B3Vitamin B3 +240.8%
Contains more Vitamin B5Vitamin B5 +58.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2
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 ProteinProtein +78%
Contains more WaterWater +20.5%
Contains more OtherOther +82.4%
Contains more FatsFats +309.6%
Contains more CarbsCarbs +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +1525%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Folate 394µg 30µg 91%
Iron 8.2mg 2.2mg 75%
Fiber 24.9g 10g 60%
Vitamin B1 0.529mg 0.101mg 36%
Vitamin B3 2.06mg 7.02mg 31%
Potassium 1406mg 460mg 28%
Magnesium 140mg 231mg 22%
Protein 23.58g 13.25g 21%
Vitamin B2 0.219mg 0.425mg 16%
Vitamin K 19µg 16%
Copper 0.958mg 1.1mg 16%
Vitamin B6 0.397mg 0.21mg 14%
Calcium 143mg 18mg 13%
Manganese 1.021mg 1.3mg 12%
Phosphorus 407mg 347mg 9%
Selenium 3.2µg 8.3µg 9%
Vitamin B5 0.78mg 1.233mg 9%
Vitamin C 4.5mg 0mg 5%
Zinc 2.79mg 2.4mg 4%
Carbs 60.01g 71.5g 4%
Polyunsaturated fat 0.457g 1.039g 4%
Fats 0.83g 3.4g 4%
Saturated fat 0.12g 0.741g 3%
Monounsaturated fat 0.064g 1.04g 2%
Calories 333kcal 343kcal 1%
Vitamin E 0.22mg 1%
Sodium 24mg 1mg 1%
Net carbs 35.11g 61.5g N/A
Sugar 2.23g N/A
Tryptophan 0.279mg 0.192mg 0%
Threonine 0.992mg 0.506mg 0%
Isoleucine 1.041mg 0.498mg 0%
Leucine 1.882mg 0.832mg 0%
Lysine 1.618mg 0.672mg 0%
Methionine 0.355mg 0.172mg 0%
Phenylalanine 1.275mg 0.52mg 0%
Valine 1.233mg 0.678mg 0%
Histidine 0.656mg 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
56%
Kidney beans raw
31%
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.