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  6. Groat vs. Black turtle bean

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

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The main differences between groat and black turtle bean

  • Groat is richer in vitamin B3, vitamin B2, and magnesium, yet black turtle bean is richer in folate, iron, vitamin B1, potassium, fiber, calcium, and phosphorus.
  • Daily need coverage for folate for black turtle bean is 104% higher.
  • Groat contains 4 times more vitamin B3 than black turtle bean. Groat contains 7.02mg of vitamin B3, while black turtle bean contains 1.955mg.
  • Black turtle bean has a lower glycemic index than groat.

Food types used in this article are Buckwheat and Beans, black turtle, mature seeds, raw.

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
4
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +44.4%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +159.4%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +226.1%
Contains more IronIron +295.5%
Contains more PhosphorusPhosphorus +26.8%
~equal in Copper ~1mg
~equal in Zinc ~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.
Groat
Groat
3
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin B2Vitamin B2 +120.2%
Contains more Vitamin B3Vitamin B3 +259.1%
Contains more Vitamin B5Vitamin B5 +37.2%
Contains more Vitamin B1Vitamin B1 +791.1%
Contains more Vitamin B6Vitamin B6 +36.2%
Contains more FolateFolate +1380%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Groat Black turtle bean DV% diff.
Folate 30µg 444µg 104%
Iron 2.2mg 8.7mg 81%
Vitamin B1 0.101mg 0.9mg 67%
Vitamin B3 7.02mg 1.955mg 32%
Potassium 460mg 1500mg 31%
Fiber 10g 15.5g 22%
Vitamin B2 0.425mg 0.193mg 18%
Magnesium 231mg 160mg 17%
Protein 13.25g 21.25g 16%
Calcium 18mg 160mg 14%
Manganese 1.3mg 1mg 13%
Phosphorus 347mg 440mg 13%
Copper 1.1mg 1mg 11%
Selenium 8.3µg 3.2µg 9%
Vitamin B5 1.233mg 0.899mg 7%
Vitamin B6 0.21mg 0.286mg 6%
Vitamin K 5.6µg 5%
Polyunsaturated fat 1.039g 0.387g 4%
Fats 3.4g 0.9g 4%
Carbs 71.5g 63.25g 3%
Saturated fat 0.741g 0.232g 2%
Monounsaturated fat 1.04g 0.078g 2%
Zinc 2.4mg 2.2mg 2%
Vitamin E 0.21mg 1%
Calories 343kcal 339kcal 0%
Net carbs 61.5g 47.75g N/A
Sugar 2.12g N/A
Sodium 1mg 9mg 0%
Tryptophan 0.192mg 0.252mg 0%
Threonine 0.506mg 0.894mg 0%
Isoleucine 0.498mg 0.938mg 0%
Leucine 0.832mg 1.697mg 0%
Lysine 0.672mg 1.459mg 0%
Methionine 0.172mg 0.32mg 0%
Phenylalanine 0.52mg 1.149mg 0%
Valine 0.678mg 1.112mg 0%
Histidine 0.309mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
2
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +277.8%
Contains more CarbsCarbs +13%
Contains more ProteinProtein +60.4%
Contains more WaterWater +12.8%
Contains more OtherOther +71.4%

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 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +1233.3%
Contains more Poly. FatPolyunsaturated fat +168.5%
Contains less Sat. FatSaturated fat -68.7%

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/175186/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.