Great northern beans vs. Groat — In-Depth Nutrition Comparison

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Summary of differences between great northern beans and groat

Great northern beans has more folate; however, groat is higher in copper, magnesium, vitamin B3, manganese, vitamin B2, phosphorus, vitamin B5, zinc, and fiber.
Groat covers your daily need for copper, 95% more than great northern beans.
Great northern beans has 3 times more folate than groat. While great northern beans has 102µg of folate, groat has only 30µg.

These are the specific foods used in this comparison Beans, great northern, mature seeds, cooked, boiled, without salt and Buckwheat.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Great northern beans

Groat

Contains more CalciumCalcium

+277.8%

Contains more MagnesiumMagnesium	+362%
Contains more PotassiumPotassium	+17.6%
Contains more CopperCopper	+345.3%
Contains more ZincZinc	+172.7%
Contains more PhosphorusPhosphorus	+110.3%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+151%
Contains more SeleniumSelenium	+102.4%

~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.

Great northern beans

Groat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+56.4%
Contains more FolateFolate	+240%

Contains more Vitamin B2Vitamin B2	+620.3%
Contains more Vitamin B3Vitamin B3	+930.8%
Contains more Vitamin B5Vitamin B5	+363.5%
Contains more Vitamin B6Vitamin B6	+79.5%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.247mg	1.1mg	95%
Magnesium	50mg	231mg	43%
Vitamin B3	0.681mg	7.02mg	40%
Manganese	0.518mg	1.3mg	34%
Vitamin B2	0.059mg	0.425mg	28%
Phosphorus	165mg	347mg	26%
Vitamin B5	0.266mg	1.233mg	19%
Folate	102µg	30µg	18%
Carbs	21.09g	71.5g	17%
Zinc	0.88mg	2.4mg	14%
Fiber	7g	10g	12%
Calories	118kcal	343kcal	11%
Protein	8.33g	13.25g	10%
Selenium	4.1µg	8.3µg	8%
Vitamin B6	0.117mg	0.21mg	7%
Polyunsaturated fat	0.187g	1.039g	6%
Vitamin B1	0.158mg	0.101mg	5%
Fats	0.45g	3.4g	5%
Calcium	68mg	18mg	5%
Saturated fat	0.14g	0.741g	3%
Monounsaturated fat	0.021g	1.04g	3%
Potassium	391mg	460mg	2%
Iron	2.13mg	2.2mg	1%
Vitamin C	1.3mg	0mg	1%
Net carbs	14.09g	61.5g	N/A
Sodium	2mg	1mg	0%
Tryptophan	0.099mg	0.192mg	0%
Threonine	0.351mg	0.506mg	0%
Isoleucine	0.368mg	0.498mg	0%
Leucine	0.665mg	0.832mg	0%
Lysine	0.572mg	0.672mg	0%
Methionine	0.125mg	0.172mg	0%
Phenylalanine	0.451mg	0.52mg	0%
Valine	0.436mg	0.678mg	0%
Histidine	0.232mg	0.309mg	0%