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  6. Navy beans vs. Groat

Navy beans vs. Groat — In-Depth Nutrition Comparison

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What are the main differences between navy beans and groat?

  • Navy beans are richer in folate and vitamin B1, while groat is higher in copper, magnesium, vitamin B3, manganese, phosphorus, vitamin B2, vitamin B5, and zinc.
  • Groat's daily need coverage for copper is 99% higher.
  • Groat has 5 times less folate than navy beans. Navy beans have 140µg of folate, while groat has 30µg.
  • Groat has a higher glycemic index (54) than navy beans (39).

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

Infographic

Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +283.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +335.8%
Contains more PotassiumPotassium +18.3%
Contains more CopperCopper +423.8%
Contains more ZincZinc +133%
Contains more PhosphorusPhosphorus +141%
Contains more ManganeseManganese +146.7%
Contains more SeleniumSelenium +186.2%
~equal in Iron ~2.2mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 +134.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +366.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +543.9%
Contains more Vitamin B3Vitamin B3 +981.7%
Contains more Vitamin B5Vitamin B5 +363.5%
Contains more Vitamin B6Vitamin B6 +52.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Groat DV% diff.
Copper 0.21mg 1.1mg 99%
Magnesium 53mg 231mg 42%
Vitamin B3 0.649mg 7.02mg 40%
Manganese 0.527mg 1.3mg 34%
Phosphorus 144mg 347mg 29%
Folate 140µg 30µg 28%
Vitamin B2 0.066mg 0.425mg 28%
Vitamin B5 0.266mg 1.233mg 19%
Carbs 26.05g 71.5g 15%
Zinc 1.03mg 2.4mg 12%
Vitamin B1 0.237mg 0.101mg 11%
Protein 8.23g 13.25g 10%
Selenium 2.9µg 8.3µg 10%
Calories 140kcal 343kcal 10%
Choline 44.7mg 8%
Vitamin B6 0.138mg 0.21mg 6%
Starch 15.4g 6%
Calcium 69mg 18mg 5%
Polyunsaturated fat 0.49g 1.039g 4%
Fats 0.62g 3.4g 4%
Saturated fat 0.098g 0.741g 3%
Monounsaturated fat 0.142g 1.04g 2%
Iron 2.36mg 2.2mg 2%
Potassium 389mg 460mg 2%
Fiber 10.5g 10g 2%
Vitamin C 0.9mg 0mg 1%
Vitamin K 0.6µg 1%
Net carbs 15.55g 61.5g N/A
Sugar 0.37g N/A
Sodium 0mg 1mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.1mg 0.192mg 0%
Threonine 0.289mg 0.506mg 0%
Isoleucine 0.387mg 0.498mg 0%
Leucine 0.7mg 0.832mg 0%
Lysine 0.52mg 0.672mg 0%
Methionine 0.111mg 0.172mg 0%
Phenylalanine 0.471mg 0.52mg 0%
Valine 0.504mg 0.678mg 0%
Histidine 0.206mg 0.309mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +554.5%
Contains more ProteinProtein +61%
Contains more FatsFats +448.4%
Contains more CarbsCarbs +174.5%
Contains more OtherOther +62.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -86.8%
Contains more Mono. FatMonounsaturated fat +632.4%
Contains more Poly. FatPolyunsaturated fat +112%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.