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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
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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
Green bean
Green bean
3
:
5
Groat
Groat
Contains more Iron +28.8%
Contains more Calcium +428.6%
Contains more Potassium +139.8%
Contains more Magnesium +104%
Contains more Copper +111.6%
Contains more Zinc +154.2%
Contains more Phosphorus +84.2%
Contains less Sodium -33.3%
Green bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Groat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +28.8%
Contains more Calcium +428.6%
Contains more Potassium +139.8%
Contains more Magnesium +104%
Contains more Copper +111.6%
Contains more Zinc +154.2%
Contains more Phosphorus +84.2%
Contains less Sodium -33.3%

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
11%
Green bean
20%
Groat
Carbohydrates
7%
Green bean
20%
Groat
Fats
1%
Green bean
3%
Groat

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Green 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 contains less Sugars?
Groat
Groat contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Green bean Groat Opinion
Calories 31 92 Groat
Protein 1.83 3.38 Groat
Fats 0.22 0.62 Groat
Vitamin C 12.2 0 Green bean
Carbs 6.97 19.94 Groat
Cholesterol 0 0
Vitamin D 0 0
Iron 1.03 0.8 Green bean
Calcium 37 7 Green bean
Potassium 211 88 Green bean
Magnesium 25 51 Groat
Sugars 3.26 0.9 Groat
Fiber 2.7 2.7
Copper 0.069 0.146 Groat
Zinc 0.24 0.61 Groat
Starch 0.88 Green bean
Phosphorus 38 70 Groat
Sodium 6 4 Groat
Vitamin A 690 0 Green bean
Vitamin E 0.41 0.09 Green bean
Vitamin D 0 0
Vitamin B1 0.082 0.04 Green bean
Vitamin B2 0.104 0.039 Green bean
Vitamin B3 0.734 0.94 Groat
Vitamin B5 0.225 0.359 Groat
Vitamin B6 0.141 0.077 Green bean
Vitamin B12 0 0
Vitamin K 43 1.9 Green bean
Folate 33 14 Green bean
Trans Fat 0 Groat
Saturated Fat 0.05 0.134 Green bean
Monounsaturated Fat 0.01 0.188 Groat
Polyunsaturated fat 0.113 0.188 Groat
Tryptophan 0.019 0.049 Groat
Threonine 0.079 0.129 Groat
Isoleucine 0.066 0.127 Groat
Leucine 0.112 0.212 Groat
Lysine 0.088 0.172 Groat
Methionine 0.022 0.044 Groat
Phenylalanine 0.067 0.133 Groat
Valine 0.09 0.173 Groat
Histidine 0.034 0.079 Groat
Fructose 1.39 0.1 Green bean

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 of 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.