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Green bean vs Groat - In-Depth Nutrition Comparison

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Important differences between Green bean and Groat

  • Green bean has more Vitamin K, however Groat is richer in Vitamin C, Copper, Manganese, and Magnesium.
  • Green bean's daily need coverage for Vitamin K is 34% more.
  • Green bean contains 5 times more Calcium than Groat. Green bean contains 37mg of Calcium, while Groat contains 7mg.

The food varieties used in the comparison are Beans, snap, green, raw and Buckwheat groats, roasted, cooked.

Infographic

Green bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Green bean
Green bean
3
:
5
Groat
Groat
Contains more Calcium +428.6%
Contains more Iron +28.8%
Contains more Potassium +139.8%
Contains more Magnesium +104%
Contains more Phosphorus +84.2%
Contains less Sodium -33.3%
Contains more Zinc +154.2%
Contains more Copper +111.6%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +428.6%
Contains more Iron +28.8%
Contains more Potassium +139.8%
Contains more Magnesium +104%
Contains more Phosphorus +84.2%
Contains less Sodium -33.3%
Contains more Zinc +154.2%
Contains more Copper +111.6%

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
Green bean
Green bean
8
:
2
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin E +355.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +83.1%
Contains more Folate +135.7%
Contains more Vitamin K +2163.2%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B5 +59.6%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Groat
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 A +∞%
Contains more Vitamin E +355.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B6 +83.1%
Contains more Folate +135.7%
Contains more Vitamin K +2163.2%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B5 +59.6%

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.
Green bean Groat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Green bean Groat Opinion
Net carbs 4.27g 17.24g Groat
Protein 1.83g 3.38g Groat
Fats 0.22g 0.62g Groat
Carbs 6.97g 19.94g Groat
Calories 31kcal 92kcal Groat
Starch 0.88g g Green bean
Fructose 1.39g 0.1g Green bean
Sugar 3.26g 0.9g Groat
Fiber 2.7g 2.7g
Calcium 37mg 7mg Green bean
Iron 1.03mg 0.8mg Green bean
Magnesium 25mg 51mg Groat
Phosphorus 38mg 70mg Groat
Potassium 211mg 88mg Green bean
Sodium 6mg 4mg Groat
Zinc 0.24mg 0.61mg Groat
Copper 0.069mg 0.146mg Groat
Vitamin A 690IU 0IU Green bean
Vitamin E 0.41mg 0.09mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12.2mg 0mg Green bean
Vitamin B1 0.082mg 0.04mg Green bean
Vitamin B2 0.104mg 0.039mg Green bean
Vitamin B3 0.734mg 0.94mg Groat
Vitamin B5 0.225mg 0.359mg Groat
Vitamin B6 0.141mg 0.077mg Green bean
Folate 33µg 14µg Green bean
Vitamin B12 0µg 0µg
Vitamin K 43µg 1.9µg Green bean
Tryptophan 0.019mg 0.049mg Groat
Threonine 0.079mg 0.129mg Groat
Isoleucine 0.066mg 0.127mg Groat
Leucine 0.112mg 0.212mg Groat
Lysine 0.088mg 0.172mg Groat
Methionine 0.022mg 0.044mg Groat
Phenylalanine 0.067mg 0.133mg Groat
Valine 0.09mg 0.173mg Groat
Histidine 0.034mg 0.079mg Groat
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.05g 0.134g Green bean
Monounsaturated Fat 0.01g 0.188g Groat
Polyunsaturated fat 0.113g 0.188g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
27
Green bean
8
Groat
Mineral Summary Score
17
Green 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
11%
Green bean
20%
Groat
Carbohydrates
7%
Green bean
20%
Groat
Fats
1%
Green bean
3%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2.36g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 25)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.6)
Which food is richer in vitamins?
Green bean
Green bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.