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.
We used Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Buckwheat types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+94.4%
Contains
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Magnesium
+450%
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Phosphorus
+151.4%
Contains
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Potassium
+13.6%
Contains
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Zinc
+140%
Contains
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Copper
+409.3%
Contains
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Manganese
+202.3%
Contains
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Selenium
+654.5%
Equal in Iron - 2.2
Equal in Sodium - 1
Contains
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Calcium
+94.4%
Contains
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Magnesium
+450%
Contains
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Phosphorus
+151.4%
Contains
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Potassium
+13.6%
Contains
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Zinc
+140%
Contains
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Copper
+409.3%
Contains
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Manganese
+202.3%
Contains
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Selenium
+654.5%
Equal in Iron - 2.2
Equal in Sodium - 1
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.
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+58.4%
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Folate
+333.3%
Contains
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Vitamin B2
+632.8%
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Vitamin B3
+1114.5%
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Vitamin B5
+460.5%
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Vitamin B6
+75%
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Vitamin C
+∞%
Contains
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Vitamin B1
+58.4%
Contains
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Folate
+333.3%
Contains
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Vitamin B2
+632.8%
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Vitamin B3
+1114.5%
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Vitamin B5
+460.5%
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Vitamin B6
+75%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+586.6%
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Protein
+52.8%
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Fats
+580%
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Carbs
+213.6%
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Other
+92.7%
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Contains
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Water
+586.6%
Contains
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Protein
+52.8%
Contains
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Fats
+580%
Contains
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Carbs
+213.6%
Contains
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Other
+92.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-90.1%
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Monounsaturated Fat
+2566.7%
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Polyunsaturated fat
+273.7%
Saturated Fat:
0.073 g
Monounsaturated Fat:
0.039 g
Polyunsaturated fat:
0.278 g
Saturated Fat:
0.741 g
Monounsaturated Fat:
1.04 g
Polyunsaturated fat:
1.039 g
Contains
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Saturated Fat
-90.1%
Contains
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Monounsaturated Fat
+2566.7%
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Polyunsaturated fat
+273.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.4g | 61.5g |
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| Protein | 8.67g | 13.25g |
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| Fats | 0.5g | 3.4g |
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| Carbs | 22.8g | 71.5g |
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| Calories | 127kcal | 343kcal |
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| Sugar | 0.32g |
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| Fiber | 6.4g | 10g |
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| Calcium | 35mg | 18mg |
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| Iron | 2.22mg | 2.2mg |
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| Magnesium | 42mg | 231mg |
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| Phosphorus | 138mg | 347mg |
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| Potassium | 405mg | 460mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 1mg | 2.4mg |
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| Copper | 0.216mg | 1.1mg |
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| Manganese | 0.43mg | 1.3mg |
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| Selenium | 1.1µg | 8.3µg |
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| Vitamin E | 0.03mg |
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| Vitamin C | 1.2mg | 0mg |
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| Vitamin B1 | 0.16mg | 0.101mg |
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| Vitamin B2 | 0.058mg | 0.425mg |
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| Vitamin B3 | 0.578mg | 7.02mg |
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| Vitamin B5 | 0.22mg | 1.233mg |
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| Vitamin B6 | 0.12mg | 0.21mg |
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| Folate | 130µg | 30µg |
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| Vitamin K | 8.4µg |
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| Tryptophan | 0.104mg | 0.192mg |
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| Threonine | 0.319mg | 0.506mg |
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| Isoleucine | 0.41mg | 0.498mg |
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| Leucine | 0.736mg | 0.832mg |
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| Lysine | 0.607mg | 0.672mg |
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| Methionine | 0.113mg | 0.172mg |
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| Phenylalanine | 0.511mg | 0.52mg |
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| Valine | 0.5mg | 0.678mg |
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| Histidine | 0.238mg | 0.309mg |
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| Saturated Fat | 0.073g | 0.741g |
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| Monounsaturated Fat | 0.039g | 1.04g |
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| Polyunsaturated fat | 0.278g | 1.039g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
19%
33%
Minerals Daily Need Coverage Score
38%
109%
Comparison summary
Which food is lower in Saturated Fat?
Kidney beans is lower in Saturated Fat (difference - 0.668g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 32)
Which food is cheaper?
Kidney beans is cheaper (difference - $1.4)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 0.32g)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.