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Groat vs Cranberry bean - In-Depth Nutrition Comparison

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How are Groat and Cranberry bean different?

  • Cranberry bean has more Folate, Fiber, Copper, Vitamin B1, Iron, Phosphorus, Potassium, Zinc, Magnesium, and Manganese than Groat.
  • Daily need coverage for Folate from Cranberry bean is 148% higher.

Buckwheat groats, roasted, cooked and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Groat vs Cranberry bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -33.3%
Contains more Calcium +1714.3%
Contains more Iron +525%
Contains more Magnesium +205.9%
Contains more Phosphorus +431.4%
Contains more Potassium +1413.6%
Contains more Zinc +495.1%
Contains more Copper +443.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains less Sodium -33.3%
Contains more Calcium +1714.3%
Contains more Iron +525%
Contains more Magnesium +205.9%
Contains more Phosphorus +431.4%
Contains more Potassium +1413.6%
Contains more Zinc +495.1%
Contains more Copper +443.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
2
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1767.5%
Contains more Vitamin B2 +446.2%
Contains more Vitamin B3 +54.8%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +301.3%
Contains more Folate +4214.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1767.5%
Contains more Vitamin B2 +446.2%
Contains more Vitamin B3 +54.8%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +301.3%
Contains more Folate +4214.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Groat Cranberry bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Groat Cranberry bean Opinion
Net carbs 17.24g 35.35g Cranberry bean
Protein 3.38g 23.03g Cranberry bean
Fats 0.62g 1.23g Cranberry bean
Carbs 19.94g 60.05g Cranberry bean
Calories 92kcal 335kcal Cranberry bean
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g g Cranberry bean
Fiber 2.7g 24.7g Cranberry bean
Calcium 7mg 127mg Cranberry bean
Iron 0.8mg 5mg Cranberry bean
Magnesium 51mg 156mg Cranberry bean
Phosphorus 70mg 372mg Cranberry bean
Potassium 88mg 1332mg Cranberry bean
Sodium 4mg 6mg Groat
Zinc 0.61mg 3.63mg Cranberry bean
Copper 0.146mg 0.794mg Cranberry bean
Vitamin A 0IU 2IU Cranberry bean
Vitamin E 0.09mg mg Groat
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.04mg 0.747mg Cranberry bean
Vitamin B2 0.039mg 0.213mg Cranberry bean
Vitamin B3 0.94mg 1.455mg Cranberry bean
Vitamin B5 0.359mg 0.748mg Cranberry bean
Vitamin B6 0.077mg 0.309mg Cranberry bean
Folate 14µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Groat
Tryptophan 0.049mg 0.273mg Cranberry bean
Threonine 0.129mg 0.969mg Cranberry bean
Isoleucine 0.127mg 1.017mg Cranberry bean
Leucine 0.212mg 1.838mg Cranberry bean
Lysine 0.172mg 1.58mg Cranberry bean
Methionine 0.044mg 0.346mg Cranberry bean
Phenylalanine 0.133mg 1.245mg Cranberry bean
Valine 0.173mg 1.205mg Cranberry bean
Histidine 0.079mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat g 0g Groat
Saturated Fat 0.134g 0.316g Groat
Monounsaturated Fat 0.188g 0.106g Groat
Polyunsaturated fat 0.188g 0.527g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Groat
69
Cranberry bean
Mineral Summary Score
22
Groat
122
Cranberry bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Groat
138%
Cranberry bean
Carbohydrates
20%
Groat
60%
Cranberry bean
Fats
3%
Groat
6%
Cranberry bean

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.182g)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Cranberry bean
Cranberry bean is relatively richer in minerals
Which food is richer in vitamins?
Cranberry bean
Cranberry bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.