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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |