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Kidney bean vs Groat - In-Depth Nutrition Comparison

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What are the differences between Kidney bean and Groat?

  • Kidney bean is richer than Groat in Folate, Iron, Copper, Fiber, Phosphorus, Vitamin B1, Potassium, Manganese, Vitamin B6, and Magnesium.
  • Kidney bean's daily need coverage for Folate is 95% more.
  • Kidney bean has 16 times more Potassium than Groat. While Kidney bean has 1406mg of Potassium, Groat has only 88mg.

We used Beans, kidney, all types, mature seeds, raw and Buckwheat groats, roasted, cooked types in this article.

Infographic

Kidney 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
Contains more Iron +925%
Contains more Calcium +1942.9%
Contains more Potassium +1497.7%
Contains more Magnesium +174.5%
Contains more Copper +556.2%
Contains more Zinc +357.4%
Contains more Phosphorus +481.4%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +925%
Contains more Calcium +1942.9%
Contains more Potassium +1497.7%
Contains more Magnesium +174.5%
Contains more Copper +556.2%
Contains more Zinc +357.4%
Contains more Phosphorus +481.4%
Contains less Sodium -83.3%

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
:
0
Groat
Contains more Vitamin C +∞%
Contains more Vitamin E +144.4%
Contains more Vitamin B1 +1222.5%
Contains more Vitamin B2 +461.5%
Contains more Vitamin B3 +119.1%
Contains more Vitamin B5 +117.3%
Contains more Vitamin B6 +415.6%
Contains more Vitamin K +900%
Contains more Folate +2714.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
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 C +∞%
Contains more Vitamin E +144.4%
Contains more Vitamin B1 +1222.5%
Contains more Vitamin B2 +461.5%
Contains more Vitamin B3 +119.1%
Contains more Vitamin B5 +117.3%
Contains more Vitamin B6 +415.6%
Contains more Vitamin K +900%
Contains more Folate +2714.3%

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
60
Kidney bean
8
Groat
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
20%
Groat
Carbohydrates
60%
Kidney bean
20%
Groat
Fats
4%
Kidney bean
3%
Groat

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney 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 is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 23)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1.2)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 20mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Kidney bean Groat Opinion
Calories 333 92 Kidney bean
Protein 23.58 3.38 Kidney bean
Fats 0.83 0.62 Kidney bean
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 19.94 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 0.8 Kidney bean
Calcium 143 7 Kidney bean
Potassium 1406 88 Kidney bean
Magnesium 140 51 Kidney bean
Sugar 2.23 0.9 Groat
Fiber 24.9 2.7 Kidney bean
Copper 0.958 0.146 Kidney bean
Zinc 2.79 0.61 Kidney bean
Starch
Phosphorus 407 70 Kidney bean
Sodium 24 4 Groat
Vitamin A 0 0
Vitamin E 0.22 0.09 Kidney bean
Vitamin D 0 0
Vitamin B1 0.529 0.04 Kidney bean
Vitamin B2 0.219 0.039 Kidney bean
Vitamin B3 2.06 0.94 Kidney bean
Vitamin B5 0.78 0.359 Kidney bean
Vitamin B6 0.397 0.077 Kidney bean
Vitamin B12 0 0
Vitamin K 19 1.9 Kidney bean
Folate 394 14 Kidney bean
Trans Fat 0 Groat
Saturated Fat 0.12 0.134 Kidney bean
Monounsaturated Fat 0.064 0.188 Groat
Polyunsaturated fat 0.457 0.188 Kidney bean
Tryptophan 0.279 0.049 Kidney bean
Threonine 0.992 0.129 Kidney bean
Isoleucine 1.041 0.127 Kidney bean
Leucine 1.882 0.212 Kidney bean
Lysine 1.618 0.172 Kidney bean
Methionine 0.355 0.044 Kidney bean
Phenylalanine 1.275 0.133 Kidney bean
Valine 1.233 0.173 Kidney bean
Histidine 0.656 0.079 Kidney 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 to the foods presented on this page can be found below.

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