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  6. Kidney beans vs. Groat

Kidney beans vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between kidney beans and groat?

  • Kidney beans is richer in folate, while groat is higher in copper, magnesium, vitamin B3, manganese, phosphorus, vitamin B2, vitamin B5, fiber, and selenium.
  • Groat's daily need coverage for copper is 98% higher.
  • Groat has 4 times less folate than kidney beans. Kidney beans has 130µg of folate, while groat has 30µg.
  • Groat has a higher glycemic index (54) than kidney beans (22).

We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Buckwheat types in this comparison.

Infographic

Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Groat
Groat
7
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 +94.4%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +13.6%
Contains more CopperCopper +409.3%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +151.4%
Contains more ManganeseManganese +202.3%
Contains more SeleniumSelenium +654.5%
~equal in Iron ~2.2mg
~equal in Sodium ~1mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Groat
Groat
4
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 +58.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +632.8%
Contains more Vitamin B3Vitamin B3 +1114.5%
Contains more Vitamin B5Vitamin B5 +460.5%
Contains more Vitamin B6Vitamin B6 +75%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Groat DV% diff.
Copper 0.216mg 1.1mg 98%
Magnesium 42mg 231mg 45%
Vitamin B3 0.578mg 7.02mg 40%
Manganese 0.43mg 1.3mg 38%
Phosphorus 138mg 347mg 30%
Vitamin B2 0.058mg 0.425mg 28%
Folate 130µg 30µg 25%
Vitamin B5 0.22mg 1.233mg 20%
Carbs 22.8g 71.5g 16%
Fiber 6.4g 10g 14%
Selenium 1.1µg 8.3µg 13%
Zinc 1mg 2.4mg 13%
Calories 127kcal 343kcal 11%
Protein 8.67g 13.25g 9%
Vitamin B6 0.12mg 0.21mg 7%
Vitamin K 8.4µg 7%
Choline 30.5mg 6%
Polyunsaturated fat 0.278g 1.039g 5%
Vitamin B1 0.16mg 0.101mg 5%
Fats 0.5g 3.4g 4%
Saturated fat 0.073g 0.741g 3%
Monounsaturated fat 0.039g 1.04g 3%
Potassium 405mg 460mg 2%
Calcium 35mg 18mg 2%
Vitamin C 1.2mg 0mg 1%
Net carbs 16.4g 61.5g N/A
Iron 2.22mg 2.2mg 0%
Sugar 0.32g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.03mg 0%
Tryptophan 0.104mg 0.192mg 0%
Threonine 0.319mg 0.506mg 0%
Isoleucine 0.41mg 0.498mg 0%
Leucine 0.736mg 0.832mg 0%
Lysine 0.607mg 0.672mg 0%
Methionine 0.113mg 0.172mg 0%
Phenylalanine 0.511mg 0.52mg 0%
Valine 0.5mg 0.678mg 0%
Histidine 0.238mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Groat
Groat
4
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 WaterWater +586.6%
Contains more ProteinProtein +52.8%
Contains more FatsFats +580%
Contains more CarbsCarbs +213.6%
Contains more OtherOther +92.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Groat
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 -90.1%
Contains more Mono. FatMonounsaturated fat +2566.7%
Contains more Poly. FatPolyunsaturated fat +273.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.