Groat vs. Cranberry beans — In-Depth Nutrition Comparison
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How are Groat and Cranberry beans different?
- Groat is richer in Copper, Magnesium, Vitamin B3, Manganese, Phosphorus, Vitamin B2, Vitamin B5, Selenium, and Zinc, while Cranberry beans is higher in Folate.
- Groat covers your daily need of Copper 97% more than Cranberry beans.
- Groat contains 14 times more Vitamin B3 than Cranberry beans. Groat contains 7.02mg of Vitamin B3, while Cranberry beans contains 0.515mg.
Buckwheat and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types were used in this article.
Infographic
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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
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Magnesium
+362%
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Phosphorus
+157%
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Potassium
+18.9%
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Zinc
+110.5%
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Copper
+376.2%
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Manganese
+251.4%
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Selenium
+538.5%
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Calcium
+177.8%
Equal in Iron - 2.09
Equal in Sodium - 1
Contains
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Magnesium
+362%
Contains
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Phosphorus
+157%
Contains
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Potassium
+18.9%
Contains
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Zinc
+110.5%
Contains
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Copper
+376.2%
Contains
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Manganese
+251.4%
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Selenium
+538.5%
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Calcium
+177.8%
Equal in Iron - 2.09
Equal in Sodium - 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
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Vitamin B2
+515.9%
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Vitamin B3
+1263.1%
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Vitamin B5
+413.8%
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Vitamin B6
+159.3%
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Vitamin B1
+107.9%
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Folate
+590%
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Vitamin B2
+515.9%
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Vitamin B3
+1263.1%
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Vitamin B5
+413.8%
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Vitamin B6
+159.3%
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Vitamin B1
+107.9%
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Folate
+590%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+41.9%
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Fats
+639.1%
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Carbs
+192.3%
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Other
+92.7%
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Water
+563.1%
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Contains
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Protein
+41.9%
Contains
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Fats
+639.1%
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Carbs
+192.3%
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Other
+92.7%
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Water
+563.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+2500%
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Polyunsaturated fat
+422.1%
Contains
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Saturated Fat
-83.9%
Saturated Fat:
0.741 g
Monounsaturated Fat:
1.04 g
Polyunsaturated fat:
1.039 g
Saturated Fat:
0.119 g
Monounsaturated Fat:
0.04 g
Polyunsaturated fat:
0.199 g
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Monounsaturated Fat
+2500%
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Polyunsaturated fat
+422.1%
Contains
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Saturated Fat
-83.9%
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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| Rich in minerals |
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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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| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 61.5g | 15.86g |
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| Protein | 13.25g | 9.34g |
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| Fats | 3.4g | 0.46g |
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| Carbs | 71.5g | 24.46g |
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| Calories | 343kcal | 136kcal |
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| Fiber | 10g | 8.6g |
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| Calcium | 18mg | 50mg |
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| Iron | 2.2mg | 2.09mg |
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| Magnesium | 231mg | 50mg |
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| Phosphorus | 347mg | 135mg |
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| Potassium | 460mg | 387mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 2.4mg | 1.14mg |
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| Copper | 1.1mg | 0.231mg |
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| Manganese | 1.3mg | 0.37mg |
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| Selenium | 8.3µg | 1.3µg |
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| Vitamin B1 | 0.101mg | 0.21mg |
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| Vitamin B2 | 0.425mg | 0.069mg |
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| Vitamin B3 | 7.02mg | 0.515mg |
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| Vitamin B5 | 1.233mg | 0.24mg |
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| Vitamin B6 | 0.21mg | 0.081mg |
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| Folate | 30µg | 207µg |
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| Tryptophan | 0.192mg | 0.111mg |
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| Threonine | 0.506mg | 0.393mg |
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| Isoleucine | 0.498mg | 0.412mg |
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| Leucine | 0.832mg | 0.746mg |
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| Lysine | 0.672mg | 0.641mg |
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| Methionine | 0.172mg | 0.14mg |
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| Phenylalanine | 0.52mg | 0.505mg |
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| Valine | 0.678mg | 0.489mg |
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| Histidine | 0.309mg | 0.26mg |
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| Saturated Fat | 0.741g | 0.119g |
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| Monounsaturated Fat | 1.04g | 0.04g |
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| Polyunsaturated fat | 1.039g | 0.199g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
33%
22%
Minerals Daily Need Coverage Score
109%
38%
Comparison summary
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food is lower in Saturated Fat?
Cranberry beans is lower in Saturated Fat (difference - 0.622g)
Which food is lower in glycemic index?
Cranberry beans is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberry beans is cheaper (difference - $0.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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.