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Green bean vs Groat - In-Depth Nutrition Comparison

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Significant differences between Green bean and Groat

  • The amount of Copper, Magnesium, Manganese, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Vitamin B5, Zinc, and Iron in Groat is higher than in Green bean.
  • Groat covers your daily Copper needs 115% more than Green bean.

Specific food types used in this comparison are Beans, snap, green, raw and Buckwheat.

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
1
:
7
Groat
Groat
Contains more Calcium +105.6%
Contains more Iron +113.6%
Contains more Magnesium +824%
Contains more Phosphorus +813.2%
Contains more Potassium +118%
Contains less Sodium -83.3%
Contains more Zinc +900%
Contains more Copper +1494.2%
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 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +105.6%
Contains more Iron +113.6%
Contains more Magnesium +824%
Contains more Phosphorus +813.2%
Contains more Potassium +118%
Contains less Sodium -83.3%
Contains more Zinc +900%
Contains more Copper +1494.2%

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
Green bean
Green bean
5
:
5
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.2%
Contains more Vitamin B2 +308.7%
Contains more Vitamin B3 +856.4%
Contains more Vitamin B5 +448%
Contains more Vitamin B6 +48.9%
Equal in Folate - 30
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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.2%
Contains more Vitamin B2 +308.7%
Contains more Vitamin B3 +856.4%
Contains more Vitamin B5 +448%
Contains more Vitamin B6 +48.9%
Equal in Folate - 30

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
1
:
4
Groat
Groat
Contains more Water +826.4%
Contains more Protein +624%
Contains more Fats +1445.5%
Contains more Carbs +925.8%
Contains more Other +218.2%
Green bean
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Groat
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 Water +826.4%
Contains more Protein +624%
Contains more Fats +1445.5%
Contains more Carbs +925.8%
Contains more Other +218.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
1
:
2
Groat
Groat
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +10300%
Contains more Polyunsaturated fat +819.5%
Green bean
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +10300%
Contains more Polyunsaturated fat +819.5%

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
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean Groat Opinion
Net carbs 4.27g 61.5g Groat
Protein 1.83g 13.25g Groat
Fats 0.22g 3.4g Groat
Carbs 6.97g 71.5g Groat
Calories 31kcal 343kcal Groat
Starch 0.88g Green bean
Fructose 1.39g Green bean
Sugar 3.26g Groat
Fiber 2.7g 10g Groat
Calcium 37mg 18mg Green bean
Iron 1.03mg 2.2mg Groat
Magnesium 25mg 231mg Groat
Phosphorus 38mg 347mg Groat
Potassium 211mg 460mg Groat
Sodium 6mg 1mg Groat
Zinc 0.24mg 2.4mg Groat
Copper 0.069mg 1.1mg Groat
Vitamin A 690IU 0IU Green bean
Vitamin A RAE 35µg 0µg Green bean
Vitamin E 0.41mg Green bean
Vitamin C 12.2mg 0mg Green bean
Vitamin B1 0.082mg 0.101mg Groat
Vitamin B2 0.104mg 0.425mg Groat
Vitamin B3 0.734mg 7.02mg Groat
Vitamin B5 0.225mg 1.233mg Groat
Vitamin B6 0.141mg 0.21mg Groat
Folate 33µg 30µg Green bean
Vitamin K 43µg Green bean
Tryptophan 0.019mg 0.192mg Groat
Threonine 0.079mg 0.506mg Groat
Isoleucine 0.066mg 0.498mg Groat
Leucine 0.112mg 0.832mg Groat
Lysine 0.088mg 0.672mg Groat
Methionine 0.022mg 0.172mg Groat
Phenylalanine 0.067mg 0.52mg Groat
Valine 0.09mg 0.678mg Groat
Histidine 0.034mg 0.309mg Groat
Saturated Fat 0.05g 0.741g Green bean
Monounsaturated Fat 0.01g 1.04g Groat
Polyunsaturated fat 0.113g 1.039g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
27%
Green bean
33%
Groat
Minerals Daily Need Coverage Score
17%
Green bean
109%
Groat

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.691g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 34)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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/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.