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.
The glycemic index of black turtle bean is lower.

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

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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.

Groat

Black turtle bean

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

Black turtle bean

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 B1Vitamin B1	+122.8%
Contains more FolateFolate	+186.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.1mg	0.269mg	92%
Magnesium	231mg	49mg	43%
Manganese	1.3mg	0.327mg	42%
Vitamin B3	7.02mg	0.527mg	41%
Vitamin B2	0.425mg	0.056mg	28%
Phosphorus	347mg	152mg	28%
Vitamin B5	1.233mg	0.26mg	19%
Carbs	71.5g	24.35g	16%
Zinc	2.4mg	0.76mg	15%
Folate	30µg	86µg	14%
Selenium	8.3µg	1.2µg	13%
Calories	343kcal	130kcal	11%
Vitamin B1	0.101mg	0.225mg	10%
Vitamin B6	0.21mg	0.077mg	10%
Protein	13.25g	8.18g	10%
Iron	2.2mg	2.85mg	8%
Fiber	10g	8.3g	7%
Polyunsaturated fat	1.039g	0.149g	6%
Choline		32.6mg	6%
Vitamin E		0.87mg	6%
Fats	3.4g	0.35g	5%
Calcium	18mg	55mg	4%
Vitamin K		3.3µg	3%
Saturated fat	0.741g	0.089g	3%
Monounsaturated fat	1.04g	0.03g	3%
Potassium	460mg	433mg	1%
Net carbs	61.5g	16.05g	N/A
Sugar		0.32g	N/A
Sodium	1mg	3mg	0%
Tryptophan	0.192mg	0.097mg	0%
Threonine	0.506mg	0.344mg	0%
Isoleucine	0.498mg	0.361mg	0%
Leucine	0.832mg	0.653mg	0%
Lysine	0.672mg	0.562mg	0%
Methionine	0.172mg	0.123mg	0%
Phenylalanine	0.52mg	0.442mg	0%
Valine	0.678mg	0.428mg	0%
Histidine	0.309mg	0.228mg	0%