Groat vs. Bean raw — In-Depth Nutrition Comparison
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Significant differences between groat and bean raw
- Groat has more vitamin B3, copper, and vitamin B2; however, bean raw is richer in folate, vitamin B1, iron, selenium, potassium, fiber, and vitamin B6.
- Bean raw covers your daily folate needs 124% more than groat.
- Bean raw has 6 times less vitamin B3 than groat. Groat has 7.02mg of vitamin B3, while bean raw has 1.174mg.
- Groat has a higher glycemic index. The glycemic index of groat is 54, while the glycemic index of bean raw is 33.
Specific food types used in this comparison are Buckwheat and Beans, pinto, mature seeds, raw.
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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.
| Contains more MagnesiumMagnesium | +31.3% |
| Contains more CopperCopper | +23.2% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +13.2% |
| Contains more CalciumCalcium | +527.8% |
| Contains more PotassiumPotassium | +202.8% |
| Contains more IronIron | +130.5% |
| Contains more PhosphorusPhosphorus | +18.4% |
| Contains more SeleniumSelenium | +236.1% |
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.
| Contains more Vitamin B2Vitamin B2 | +100.5% |
| Contains more Vitamin B3Vitamin B3 | +498% |
| Contains more Vitamin B5Vitamin B5 | +57.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +605.9% |
| Contains more Vitamin B6Vitamin B6 | +125.7% |
| Contains more FolateFolate | +1650% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +176.4% |
| Contains more CarbsCarbs | +14.3% |
| Contains more ProteinProtein | +61.7% |
| Contains more WaterWater | +16.2% |
| Contains more OtherOther | +65.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +354.1% |
| Contains more Poly. FatPolyunsaturated fat | +155.3% |
| Contains less Sat. FatSaturated fat | -68.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 30µg | 525µg | 124% |
| Vitamin B1 | 0.101mg | 0.713mg | 51% |
| Vitamin B3 | 7.02mg | 1.174mg | 37% |
| Selenium | 8.3µg | 27.9µg | 36% |
| Iron | 2.2mg | 5.07mg | 36% |
| Potassium | 460mg | 1393mg | 27% |
| Copper | 1.1mg | 0.893mg | 23% |
| Fiber | 10g | 15.5g | 22% |
| Vitamin B6 | 0.21mg | 0.474mg | 20% |
| Vitamin B2 | 0.425mg | 0.212mg | 16% |
| Protein | 13.25g | 21.42g | 16% |
| Starch | 34.17g | 14% | |
| Magnesium | 231mg | 176mg | 13% |
| Choline | 66.2mg | 12% | |
| Calcium | 18mg | 113mg | 10% |
| Phosphorus | 347mg | 411mg | 9% |
| Vitamin B5 | 1.233mg | 0.785mg | 9% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Manganese | 1.3mg | 1.148mg | 7% |
| Vitamin K | 5.6µg | 5% | |
| Polyunsaturated fat | 1.039g | 0.407g | 4% |
| Fats | 3.4g | 1.23g | 3% |
| Carbs | 71.5g | 62.55g | 3% |
| Monounsaturated fat | 1.04g | 0.229g | 2% |
| Saturated fat | 0.741g | 0.235g | 2% |
| Vitamin E | 0.21mg | 1% | |
| Zinc | 2.4mg | 2.28mg | 1% |
| Calories | 343kcal | 347kcal | 0% |
| Net carbs | 61.5g | 47.05g | N/A |
| Sugar | 2.11g | N/A | |
| Sodium | 1mg | 12mg | 0% |
| Tryptophan | 0.192mg | 0.237mg | 0% |
| Threonine | 0.506mg | 0.81mg | 0% |
| Isoleucine | 0.498mg | 0.871mg | 0% |
| Leucine | 0.832mg | 1.558mg | 0% |
| Lysine | 0.672mg | 1.356mg | 0% |
| Methionine | 0.172mg | 0.259mg | 0% |
| Phenylalanine | 0.52mg | 1.095mg | 0% |
| Valine | 0.678mg | 0.998mg | 0% |
| Histidine | 0.309mg | 0.556mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
67%
Minerals Daily Need Coverage Score
109%
131%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 0.506g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 21)
Which food is cheaper?
Bean raw is cheaper (difference - $1.1)
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.