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Navy bean vs Groat - In-Depth Nutrition Comparison

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What are the main differences between Navy bean and Groat?

  • Navy bean is richer in Folate, Vitamin B1, Copper, Iron, Vitamin B2, Magnesium, Vitamin B5, Vitamin B6, and Potassium, yet Groat is richer in Vitamin C.
  • Navy bean's daily need coverage for Folate is 30% higher.
  • Navy bean has 10 times more Vitamin B1 than Groat. Navy bean has 0.39mg of Vitamin B1, while Groat has 0.04mg.

We used Beans, navy, mature seeds, sprouted, raw and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Navy 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
:
1
Groat
Contains more Iron +141.3%
Contains more Calcium +114.3%
Contains more Potassium +248.9%
Contains more Magnesium +98%
Contains more Copper +143.8%
Contains more Zinc +45.9%
Contains more Phosphorus +42.9%
Contains less Sodium -69.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +141.3%
Contains more Calcium +114.3%
Contains more Potassium +248.9%
Contains more Magnesium +98%
Contains more Copper +143.8%
Contains more Zinc +45.9%
Contains more Phosphorus +42.9%
Contains less Sodium -69.2%

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
:
2
Groat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +875%
Contains more Vitamin B2 +451.3%
Contains more Vitamin B3 +29.8%
Contains more Vitamin B5 +129.8%
Contains more Vitamin B6 +148.1%
Contains more Folate +842.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
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 A +∞%
Contains more Vitamin B1 +875%
Contains more Vitamin B2 +451.3%
Contains more Vitamin B3 +29.8%
Contains more Vitamin B5 +129.8%
Contains more Vitamin B6 +148.1%
Contains more Folate +842.9%

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
35
Navy bean
8
Groat
Mineral Summary Score
45
Navy 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
37%
Navy bean
20%
Groat
Carbohydrates
13%
Navy bean
20%
Groat
Fats
3%
Navy 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.
Navy bean Groat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins 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
Navy 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 Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 6)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $1.1)
Which food is richer in minerals?
Navy bean
Navy bean is relatively richer in minerals
Which food is richer in vitamins?
Navy bean
Navy bean is relatively richer in vitamins
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Navy bean Groat Opinion
Calories 67 92 Groat
Protein 6.15 3.38 Navy bean
Fats 0.7 0.62 Navy bean
Vitamin C 18.8 0 Navy bean
Carbs 13.05 19.94 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 0.8 Navy bean
Calcium 15 7 Navy bean
Potassium 307 88 Navy bean
Magnesium 101 51 Navy bean
Sugar 0.9 Navy bean
Fiber 2.7 Groat
Copper 0.356 0.146 Navy bean
Zinc 0.89 0.61 Navy bean
Starch
Phosphorus 100 70 Navy bean
Sodium 13 4 Groat
Vitamin A 4 0 Navy bean
Vitamin E 0.09 Groat
Vitamin D 0 0
Vitamin B1 0.39 0.04 Navy bean
Vitamin B2 0.215 0.039 Navy bean
Vitamin B3 1.22 0.94 Navy bean
Vitamin B5 0.825 0.359 Navy bean
Vitamin B6 0.191 0.077 Navy bean
Vitamin B12 0 0
Vitamin K 1.9 Groat
Folate 132 14 Navy bean
Trans Fat 0 Groat
Saturated Fat 0.085 0.134 Navy bean
Monounsaturated Fat 0.052 0.188 Groat
Polyunsaturated fat 0.407 0.188 Navy bean
Tryptophan 0.064 0.049 Navy bean
Threonine 0.258 0.129 Navy bean
Isoleucine 0.273 0.127 Navy bean
Leucine 0.442 0.212 Navy bean
Lysine 0.35 0.172 Navy bean
Methionine 0.064 0.044 Navy bean
Phenylalanine 0.31 0.133 Navy bean
Valine 0.316 0.173 Navy bean
Histidine 0.172 0.079 Navy 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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.