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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 Calcium +1942.9%
Contains more Iron +925%
Contains more Magnesium +174.5%
Contains more Phosphorus +481.4%
Contains more Potassium +1497.7%
Contains more Zinc +357.4%
Contains more Copper +556.2%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +1942.9%
Contains more Iron +925%
Contains more Magnesium +174.5%
Contains more Phosphorus +481.4%
Contains more Potassium +1497.7%
Contains more Zinc +357.4%
Contains more Copper +556.2%
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 E +144.4%
Contains more Vitamin C +∞%
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 Folate +2714.3%
Contains more Vitamin K +900%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin E +144.4%
Contains more Vitamin C +∞%
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 Folate +2714.3%
Contains more Vitamin K +900%

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

All nutrients comparison - raw data values

Nutrient Kidney bean Groat Opinion
Net carbs 35.11g 17.24g Kidney bean
Protein 23.58g 3.38g Kidney bean
Fats 0.83g 0.62g Kidney bean
Carbs 60.01g 19.94g Kidney bean
Calories 333kcal 92kcal Kidney bean
Starch g g
Fructose g 0.1g Groat
Sugar 2.23g 0.9g Groat
Fiber 24.9g 2.7g Kidney bean
Calcium 143mg 7mg Kidney bean
Iron 8.2mg 0.8mg Kidney bean
Magnesium 140mg 51mg Kidney bean
Phosphorus 407mg 70mg Kidney bean
Potassium 1406mg 88mg Kidney bean
Sodium 24mg 4mg Groat
Zinc 2.79mg 0.61mg Kidney bean
Copper 0.958mg 0.146mg Kidney bean
Vitamin A 0IU 0IU
Vitamin E 0.22mg 0.09mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.04mg Kidney bean
Vitamin B2 0.219mg 0.039mg Kidney bean
Vitamin B3 2.06mg 0.94mg Kidney bean
Vitamin B5 0.78mg 0.359mg Kidney bean
Vitamin B6 0.397mg 0.077mg Kidney bean
Folate 394µg 14µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg 1.9µg Kidney bean
Tryptophan 0.279mg 0.049mg Kidney bean
Threonine 0.992mg 0.129mg Kidney bean
Isoleucine 1.041mg 0.127mg Kidney bean
Leucine 1.882mg 0.212mg Kidney bean
Lysine 1.618mg 0.172mg Kidney bean
Methionine 0.355mg 0.044mg Kidney bean
Phenylalanine 1.275mg 0.133mg Kidney bean
Valine 1.233mg 0.173mg Kidney bean
Histidine 0.656mg 0.079mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.12g 0.134g Kidney bean
Monounsaturated Fat 0.064g 0.188g Groat
Polyunsaturated fat 0.457g 0.188g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney bean Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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)

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.