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  6. Groat vs. Black turtle bean

Groat vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between Groat and Black turtle bean

  • Groat is higher in Copper, Magnesium, Manganese, Vitamin B3, Vitamin B2, Phosphorus, Vitamin B5, Zinc, and Selenium, yet Black turtle bean is higher in Folate.
  • Groat covers your daily Copper needs 92% more than Black turtle bean.
  • Groat contains 13 times more Vitamin B3 than Black turtle bean. While Groat contains 7.02mg of Vitamin B3, Black turtle bean contains only 0.527mg.

Food varieties used in this article are Buckwheat and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Groat vs Black turtle bean 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Groat
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +371.4%
Contains more CopperCopper +308.9%
Contains more ZincZinc +215.8%
Contains more PhosphorusPhosphorus +128.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +297.6%
Contains more SeleniumSelenium +591.7%
Contains more CalciumCalcium +205.6%
Contains more IronIron +29.5%
~equal in Potassium ~433mg

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.
Groat
Groat
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.36% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin B2Vitamin B2 +658.9%
Contains more Vitamin B3Vitamin B3 +1232.1%
Contains more Vitamin B5Vitamin B5 +374.2%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +122.8%
Contains more FolateFolate +186.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +62%
Contains more FatsFats +871.4%
Contains more CarbsCarbs +193.6%
Contains more OtherOther +52.2%
Contains more WaterWater +574.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
33% 11% 56%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated Fat +3366.7%
Contains more Poly. FatPolyunsaturated fat +597.3%
Contains less Sat. FatSaturated Fat -88%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Black turtle bean
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 Groat Black turtle bean Opinion
Calories 343kcal 130kcal Groat
Protein 13.25g 8.18g Groat
Fats 3.4g 0.35g Groat
Net carbs 61.5g 16.05g Groat
Carbs 71.5g 24.35g Groat
Magnesium 231mg 49mg Groat
Calcium 18mg 55mg Black turtle bean
Potassium 460mg 433mg Groat
Iron 2.2mg 2.85mg Black turtle bean
Sugar 0.32g Groat
Fiber 10g 8.3g Groat
Copper 1.1mg 0.269mg Groat
Zinc 2.4mg 0.76mg Groat
Phosphorus 347mg 152mg Groat
Sodium 1mg 3mg Groat
Vitamin A 0IU 6IU Black turtle bean
Vitamin E 0.87mg Black turtle bean
Manganese 1.3mg 0.327mg Groat
Selenium 8.3µg 1.2µg Groat
Vitamin B1 0.101mg 0.225mg Black turtle bean
Vitamin B2 0.425mg 0.056mg Groat
Vitamin B3 7.02mg 0.527mg Groat
Vitamin B5 1.233mg 0.26mg Groat
Vitamin B6 0.21mg 0.077mg Groat
Vitamin K 3.3µg Black turtle bean
Folate 30µg 86µg Black turtle bean
Choline 32.6mg Black turtle bean
Saturated Fat 0.741g 0.089g Black turtle bean
Monounsaturated Fat 1.04g 0.03g Groat
Polyunsaturated fat 1.039g 0.149g Groat
Tryptophan 0.192mg 0.097mg Groat
Threonine 0.506mg 0.344mg Groat
Isoleucine 0.498mg 0.361mg Groat
Leucine 0.832mg 0.653mg Groat
Lysine 0.672mg 0.562mg Groat
Methionine 0.172mg 0.123mg Groat
Phenylalanine 0.52mg 0.442mg Groat
Valine 0.678mg 0.428mg Groat
Histidine 0.309mg 0.228mg Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Groat
17%
Black turtle bean
Minerals Daily Need Coverage Score
109%
Groat
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.652g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 34)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.